Are there any special equipment that will easily motivate you and keep you exercising with pleasure?
Yes there is! Pilates ball!
Exercises you can do with the Pilates ball are both exciting and effective.
Pilates is a type of exercise that you can do anytime and anywhere. No special conditions are required to do this activity. It consists of gestures that are easy and simple to implement for everyone.
In the article "Benefits of Pilates", "Tips for Pilates Beginners" ve "Simple and effective movements you can do with a pilates ball to have a fit appearance" will be explained.
Pilates Ball Exercises
Squatting on the Wall
This movement, which aims to work your thigh and hip muscles, is a great exercise that can be done even at home.
How is it done?
- Turn your back against the wall.
- Place the ball on your lower spine and wall.
- Now, while holding the ball with your body, take a bent squatting position, wait a minute or two, and return to a standing position.
- Repeat the same process 8-10 times.
High Thrust
The usual thrust exercise will be done, but with twisting. This will work your arms and chest area wonderfully.
How is it done?
- Lie face down.
- Place your calves on the ball and then do normal pushing exercises.
- Doing this exercise every day and repeating it for 8-10 days will keep your abdominal and arm muscles looking good.
Arm Muscle Exercise
It's a simple and inexperienced exercise, but if done consistently, it will help your limp and sagging arm muscles recover.
How is it done?
- Stand on one leg, touching the ball with the knee of the other leg.
- Hold the ball with your palm and keep your arms straight to bring the ball to eye level.
- Now raise your hands above your head and then lower them.
- Repeat the exercise and wave your arms.
Tightening with the Ball
How is it done?
- Lean your back on the ball, bend your knees and keep your feet flat on the floor.
- Look at your high hand and hold the position for 10 seconds.
Tips for Pilates Beginners
Doing something the first time can be daunting and uncomfortable. Especially when you do this in a group setting.
Although Pilates is usually done in an open environment, you may feel uncomfortable when doing a new physical activity.
In the age of technology, it is very easy to learn anything. And you can do everything in the comfort of your own home.
Pilates is a great exercise to start with. If you are new to physical activity or need a low-impact workout, it can be done at home or in a group.
Here "Important tips for pilates beginners "...
Find a pilates instructor
The best way to learn is to find someone to teach you. When starting something new, it's important to learn right the first time.
Pilates is effective because the movements are specifically designed to maximize results with minimal effort. However, moves must be made correctly.
You can find classes to attend. If you are not comfortable in a social environment, you can hire a Pilates instructor to come to your home.
Be part of the routine
Consistency is key to getting the most out of any exercise. Exercising for a day is easy, but making it a part of your lifestyle requires some changes in your life.
The biggest change to be made is to add pilates to your daily routine. Pilates can be easily done anytime, anywhere if you take the time.
Make room for pilates
It is important to make room in your program for Pilates, but it is also necessary to create a physical space in your home to do pilates. You should find a quiet place in your home so that it is not distracting and practical.
Start slow
Just because Pilates is a low-impact exercise doesn't mean it's easy. If you do not give this practice the value it deserves, you may lose effectiveness or even injure yourself.
As well as being a physical exercise, Pilates also strengthens mental and mental health. Take the time to learn everything correctly and do the practices right.
Moisturize your body
Drinking water and keeping the body moist is very important in every sport you do, but especially important for Pilates. Water keeps your joints lubricated and your muscles work optimally.
In general, you will not sweat too much during the pilates application. But still the body is working and still needs water.
Dehydration during a workout can cause dizziness, muscle cramps, and nausea. Your body uses water to remove toxins and pilates helps detoxify the body.
It is very important to wear appropriate clothes for a successful Pilates practice. You should wear loose enough clothing to allow for all the necessary movements.
Another thing to consider is the clothes that are right for you. If you love the clothes you wear to your workout, you will enjoy getting dressed and going to training.
What Are the Benefits of Doing Pilates?
It reduces the fat content in the body
Regardless of your gender, pilates is a good way if your goal is to reduce body fat. If you do pilates regularly, your body fat will decrease and you will have a proper physical appearance.
Promotes calorie burning
If you do pilates without a break, your heart rate will speed up and you will burn a significant amount of calories.
You have a strong and open mind
You can see many physical benefits by doing Pilates. In addition, concentration and a strong mind are the cognitive benefits of Pilates. An open and focused mind is essential for a successful and determined athlete.
Pilates nourishes the mind of the person by increasing mind-body coordination and awareness.
Balances body muscles
Pilates strengthens the muscles surrounding the joints, in addition to other physical activities. Unlike swimming, running, or exercising in gyms, pilates reduces the risk of injury.
You will have a flexible body
Pilates exercises move the body in all directions. In particular, it makes the spine rotatable. Ideal for those who stay still or sit at the computer all day.
Significantly improves balance skills
Pilates exercises are classified according to their level of difficulty. It will be easier for you to stay in balance when you gradually move on to more advanced techniques.
Pilates is an effective and efficient way to exercise the body. To get all the benefits listed above, you can do strategic exercises with an instructor or by following their videos.
Increases sexual vitality
Pilates brings you numerous benefits. One of them is a better sex life. It provides a better orgasm by improving the movement of the pelvic muscles.
