Pilates

Stretching press (Ab Stretch) Sit on the ball and walk forward, leaning back until the waist does not fall on the ball. Put the shoulder and head on the ball, raskinte hand in hand. Pelvis, back and head should touch the ball. Try to relax your back and press.

Stretching back (Back Stretch) Sit on the ball, his legs wide. Stretch your hands toward the floor. Relax your neck, shoulders, back.

Traction number 1 (Back Extension # 1)
Place the bowl on the ball. Feet wide, straight and focus on their toes. Hands along the thighs, palms are deployed in the ceiling. On the exhale, lift your chest off the ball, try to connect the scapula, while inhaling, return to the starting position.

Traction number 2 (Back Extension # 2)
Place the bowl on the ball. Feet wide, straight and focus on their toes. Hands along the thighs, palms are deployed in the ceiling. On the exhale, lift your chest off the ball, band blades, stretch your arms in front of him. On the inhale, return to the starting position

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Contact traction (Reverse Back Extension)
Put the belly, hips, thighs on the ball. Emphasis on the toes, feet barely touching the floor, body weight on the ball and on the hands. Hands before the ball just under the shoulders. On the exhale, slowly lift straight leg up on the inhale lower. Strain your press, the back of the thigh and buttocks.

Lie on your back. Place the ball between your lower leg, lift off the floor so that the angle of the knees was 90 degrees. Arms stretched to the sides, palms at shoulder level, pointing to the floor. Close your kicking a ball. Inhale, exhale, try to lower the right leg as low as possible without removing the blades from the floor. On the inhale, return to the starting position and exhale, repeat the same thing in another direction.

Place the thighs on the ball. Walk your hands forward on the floor until the ball will not appear under the ankles. Inhale, you exhale bend your knees and pull the ball to one shoulder. On the inhale, straightening his legs, roll the ball back. And as you exhale, repeat the motion, pulling the ball to the other shoulder.

Lie on the ball and walk your hands forward on the floor until the ball will not appear at the ankles. The palms should be just below the shoulders. Make sure that the body was parallel to the floor, do not lower the pelvis down, tighten your abdominal muscles. Take a breath. On exhalation, without bending the legs, lift your hips up and roll the ball toward your hands. On the inhale roll back the ball back.

Place the thighs on the ball. Walk your hands forward on the floor until the ball will not appear under the ankles. The palms should be just below the shoulders. Make sure that the body was parallel to the floor, do not lower the pelvis down, tighten your abdominal muscles. Inhale, you exhale bend your knees and pull them towards your chest. On the inhale again, straighten your legs and roll back the ball back.

Pilates can be practiced not only on the mat, but with special equipment. One of the most popular type of fitness is training with gymnastic ball – fitbol. The main advantage of such training – lifting the load from the back and joints.

Fitbol – the ideal tool for training the abdominal muscles. The round shape allows the ball movement on the total amplitude, and it requires an unstable surface to keep the muscle under constant tension to keep the balance.

In addition, the gym ball makes the lesson more interesting and varied.

Pilates on the ball is usually in the schedule fitness clubs mentioned as Pilatesball or Pilates on the ball

Standing upright, your arms to the side, raising them to shoulder height, palms facing down. Take a breath, gather in the abdomen and exhalation, turn the body right, holding his thigh and pelvis still. Breathe in, go back and do a left turn. Repeat several times in each direction.

Lie on your back, bending and lifting his legs, knees over hips, calves parallel to the floor, hands behind head, elbows are divorced. Pull the belly, tight clutching his back to the floor. Tear off the head, neck and shoulder blades off the floor. Take a breath. On the exhale, straighten your left leg at 45? (or lower) to the floor. Not caving in at the waist, turn your upper body right, your elbows are not reduced. Inhale and return the body back without dropping blades. Change legs and do the movement in the opposite direction. Repeat several times.
More complicated version. Perform each exercise on an unstable surface.

Lean on your forearms, elbows under shoulders, knees bent, toes slightly touching the floor, his legs tight. Plunging the abdomen, inhale and expand your knees to the right. On the exhale, straighten your legs on a diagonal to the body. Inhale and bend your knees, taking the starting position. Exhale and perform the exercise in the opposite direction. Do a few repetitions.
More complicated version. Rely on straight arms, fingers together, looking back.