Discover the Benefits of Using a Pilates Ball in Your Workout Routine
Pilates is a popular form of exercise that focuses on building core strength, flexibility, and overall body awareness. One of the effective tools used in Pilates workouts is the Pilates ball, also known as a stability ball or exercise ball. This versatile and low-impact fitness tool can add a new dimension to your workout routine and provide numerous benefits.
In this article, we will explore the advantages of incorporating a Pilates ball into your exercise regimen, particularly in the context of Surat, India, where Pilates is gaining popularity. We will also discuss how you can find Pilates classes, such as Fitmotivation by Shilpa Narang, to get started with this exciting exercise technique.
Enhanced Core Strength
The primary focus of Pilates exercises is to strengthen the core muscles, including the abdominal muscles, lower back, and pelvic floor. When performing exercises on a Pilates ball, the instability of the surface challenges your core muscles even more, as they have to work harder to maintain balance and control. This constant engagement of the core helps to improve core strength, stability, and balance over time.
Exercises like the Pilates Ball Crunch target the rectus abdominis, obliques, and transverse abdominis. Lie back on the ball with your feet flat on the ground and your lower back supported by the ball. Perform a controlled crunch motion, engaging your core throughout the movement.
Improved Flexibility
Using a Pilates ball in your workout routine can also enhance your flexibility. Many Pilates exercises involve stretching and elongating muscles while stabilizing on the ball. The ball provides support and allows for a greater range of motion, enabling you to achieve deeper stretches and improve flexibility in various muscle groups.
For example, the Pilates Ball Bridge stretches the hip flexors while engaging the glutes and hamstrings. Lie on your back with your feet flat on the ball and lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold the position for a few breaths before lowering back down.
Increased Body Awareness
Pilates emphasizes body awareness and alignment. By incorporating a Pilates ball, you become more mindful of your body's position and movement. The ball's instability forces you to pay attention to your posture and engage muscles to maintain proper alignment. This heightened awareness carries over to your everyday activities, helping you move more efficiently and reduce the risk of injuries.
Exercises like the Pilates Ball Roll-Out challenge your body awareness as you control the ball's movement. Kneel on the ground with your hands on the ball and slowly roll the ball forward, extending your arms while keeping your core engaged. Roll back to the starting position, maintaining control throughout the exercise.
Low-Impact Workout
For individuals with joint issues or those recovering from injuries, the Pilates ball offers a low-impact workout option. Unlike high-impact exercises like running or jumping, the Pilates ball provides a gentle yet effective way to strengthen muscles without putting excessive stress on joints. This makes it suitable for people of all ages and fitness levels.
The Pilates Ball Wall Squat is a low-impact exercise that targets the quads, glutes, and hamstrings. Place the ball between your back and a wall, then lower into a squat position while keeping your back against the ball. Hold the squat for a few seconds before returning to the starting position.
Diverse Exercise Options
The Pilates ball opens up a wide range of exercise possibilities. You can perform core-strengthening exercises, such as crunches and planks, or target other muscle groups like legs, arms, and back using the ball as a prop. The versatility of the Pilates ball keeps your workouts fresh and prevents monotony, making it easier to stay motivated and committed to your fitness routine.
For an upper body workout, try the Pilates Ball Push-Up. Place your hands on the ball and your feet on the ground, then perform push-ups while maintaining stability on the ball. This exercise engages your chest, shoulders, triceps, and core.
Improved Posture
Sitting on a Pilates ball promotes better posture as it encourages you to maintain an upright and balanced position. When used as a desk chair, it can help alleviate back pain and improve spinal alignment by engaging the core and supporting an ergonomic sitting position.
The Pilates Ball Sit provides an active sitting experience that helps improve posture. Sit on the ball with your feet flat on the ground and your knees at a 90-degree angle. Keep your core engaged and your back straight as you work at your desk or perform other sedentary tasks.
Engaging the Stabilizer Muscles
Exercises on a Pilates ball require engaging stabilizer muscles, which are often overlooked in traditional workouts. These small muscles play a crucial role in supporting the larger muscle groups, providing greater overall strength and stability in your body.
For example, the Pilates Ball Pike works the core and shoulder stabilizer muscles. Start in a plank position with your hands on the ground and your feet on the ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands. Return to the plank position and repeat.
Fun and Challenging Workouts
Working out with a Pilates ball can be enjoyable and fun. The instability of the ball adds an element of playfulness to your routine, making it feel less like a chore and more like a game. Furthermore, the challenge of mastering new movements and maintaining balance keeps you mentally engaged and motivated throughout your workouts.
Finding Pilates Classes in Surat - Fitmotivation By Shilpa Narang
To experience the full benefits of using a Pilates ball and to ensure proper form and guidance, it is recommended to join a Pilates class led by a certified instructor. Fitmotivation, led by Shilpa Narang, is a reputable Pilates studio in Surat that offers a variety of Pilates classes for different levels of experience.
Shilpa Narang is a certified Pilates instructor with extensive experience in teaching Pilates and helping clients achieve their fitness goals. Fitmotivation provides a welcoming and supportive environment for individuals looking to explore the benefits of Pilates using a Pilates ball.
Conclusion
Incorporating a Pilates ball into your workout routine can greatly enhance your fitness journey by improving core strength, flexibility, body awareness, and overall well-being. Its low-impact nature makes it suitable for individuals of all fitness levels, and the diverse exercise options keep your workouts engaging and enjoyable.
To get started with Pilates and experience the benefits of using a Pilates ball, consider joining Pilates classes at Fitmotivation By Shilpa Narang in Surat. Embrace the journey to a stronger, more balanced, and healthier you with the help of Pilates and the Pilates ball.
Fitmotivation By Shilpa Narang | Pilates and Yoga Studio in Surat
Address: 401,402, AVADH ARENA, VIP Road, near SHYAM BABA MANDIR, above CROMA, Vesu, Surat, Gujarat 395007
Mobile No.: 09313205520
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Summer (left pic) 2022. spring (right pic) 2022
Spring, Summer into Fall
“The secret of change is to focus all of your energy not on fighting the old, but on building the new” -Socrates
Summer is closing, and what a beautiful one it’s been in the uk. Unusually for me I took a little more time off than usual in August, I know it’s a valuable time for me to ‘chew the fat’. I tend to be way more creative in the light, long summer months and I’ve accepted a need to hunker down during winter, it’s all about survival mode and lots of sleep.
But here we are going into autumn, there’s a freshness in the air I adore. Personally, this is my new year, the transition that September delivers feels the right time to bring about any changes after a summer of lazy reflection. Forget New Years resolutions in January, who makes sane decisions in the middle of winter?
This year I have spent more time teaching from my garden studio, it feels right. It’s me and where I do my best teaching. At the home studio I teach privately and small groups of up to three people. We delve deep, get involved with all of the apparatus, it’s bespoke, transformative, healing and I see daily connections, mind, body and spirit.
It’s been a wonderful journey over the last 18 months, thank you Pandemic ;-)
Pilates at Mid Herts
Going back to Autumn 2013. ( I make the best changes around this time ;-), having moved house to Lower Gustard Wood, Mid Herts ( I love trees), serendipity found me our studio right next door! Literally a stones throw, after years of searching for the right space.
I’m super proud of creating a pilates studio that has held so many movement journeys. A safe space/container for me to connect, share, explore and teach. I have grown as a teacher, and most of you have grown with me. The space held me, it held you and I’m so grateful for the energy we created together at Mid Herts.
This year I invited Jo and Clair to come on board and share the space as I was being pulled to my home studio. They cherish it as much as I do, so it was an easy, natural transition. I can see them flourishing on their teaching journey and i’ts an honour.
So it feels right to me that they now hold that space. I am handing over the studio with love and hope that it can continue to flourish and heal. BUT! (I am keeping a few mat classes going so its not a final goodbye in that sense!) it’s just that lockdown made us all reevaluate, and personally I felt the need to simplify, recalibrate and evolve.
Working on a more personal level is my thing, holding and managing my own space is valuable to me. Having control and adaptability and less overheads feels safe.
I am working on writing, creative projects, teacher training/mentor programs and remaining very open to the next phase of my journey what ever comes about, my heart is open.
So it is with such gratitude to you all for being part of this incredible story, some of you ten plus years! I have actually thanked the space, I thanked her for holding me, for helping me to find my voice, to grow, to heal and find you.
It’s about the connections we make in life, I’m truly blessed.
i-Pilates HQ
So, apart from a select few mat classes remaining at MH, you’ll find me mostly here at home with Audrey staying true to the work, as ever committed to Pilates, welcoming you to my healing space.
What’s working well are my duo’s and I’m currently developing 3:1 studio lessons, All lessons here are bespoke to you, even if you are partnering up.
I’m just working on memberships / payment plans etc / timetable all the stuff I’m useless at but need to get my head around, patience please!
More importantly….
We move, we breathe, we find sanctuary and a moment in our day to quieten the mind, to pause and notice.
Heaps of love and gratitude💛
Jen
“What's dangerous is not to evolve.”-Jeff Bezos
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