Pilates Weighted Ball Exercises

Pilates Weighted Ball Exercises
by George Ponting | July 31, 2012

Shape Up With Pilates!

Pilates workouts are a great way to build muscular endurance, enhance your flexibility, get fit and burn fat. If you have been practicing Pilates workouts for some time and want to increase the intensity of your fitness regime, then adding weighted ball exercises is just the thing for you! Not only do incorporating Pilates ball exercises help you to burn more calories, but it also means that you can simultaneously work on building a lean, strong set of muscles. You have to admit, it is quite the combination isn’t it? With Pilates ball exercises you can tone up and sweat your way to a stronger body at the same time! If you’re worried about weighted ball exercises being too challenging, don’t worry about it, and attempt each one of the weighted ball exercises slowly and cautiously. Soon you will get the hang of the moves, and will be able to perform them without a second thought!

Pilates Weighted Ball Exercises

Invest in 2lbs to 5lbs weighted exercise balls and use them in the following weighted ball exercises!

Pilates Ball Exercise # 1

Practice this move to work on your core abdominal muscles and oblique muscles! Position yourself on the floor or on the exercise mat. Lie down on your back, extend your legs up towards the ceiling and bend your legs so that your knees point towards the ceiling and your calves are held parallel to the floor. Grip the weighted ball tightly between your knees, and tilt your legs towards the right. Hold the pose for a few seconds, bring your legs back to the original position, and then tilt your legs to the left and hold the pose for a few seconds. Repeat this exercise at least 10 to 15 times in one set. Limit yourself to performing 3 sets in one workout.

Pilates Ball Exercise # 2

Practice this move to work on your leg and arm muscles. Position yourself in a standing pose with your arms outstretched in front of you. Grip the weighted ball between your hands. Then gradually lower yourself into a squat position by bending your knees. Try to lower yourself far enough so that your thighs are parallel to the floor. Maintain the squat for 5 seconds, and then resume the original position. Repeat this exercise at least 10 to 15 times in one set. Limit yourself to performing 3 sets in one workout.

Pilates Ball Exercise # 3

Practice this move to strengthen your abdominal muscles! Position yourself on the floor or on the exercise mat. Lie down on your back and bend your knees. Then stretch your right leg out so that it lies against the floor. Your left leg should still be bent. Stretch your arms over your head, keeping them bent at the elbows, while gripping the weighted ball. Now in one fluid move, bring yourself up by contracting your abdominal muscles as you would if you were performing a crunch pose, lift your right leg off the floor and shift your arms forward. Maintain the pose for a few seconds or longer if you are able to, and then return to the original position. Repeat this exercise at least 10 to 15 times in one set. Limit yourself to performing 3 sets in one workout.

Pilates Ball Exercise # 4

Practice this move to strengthen your upper body and to build those arm muscles! Position yourself in a standing position. Grip a mini weighted ball in each hand and allow your arms to hang towards the front of your body. Your feet should be positioned in such a way that your toes point outwards at 45 degree angles, but your heels are placed against each other. Now slowly lift your arms upwards as you rotate them, making small circular motions with both arms. Keep your wrists and hands steady as you allow your shoulders and arms to handle the weight. Once you have stretched your arms out over your head you can bring them back down to their original positions, all the while making circular motions. Repeat this exercise at least 10 to 15 times in one set. Limit yourself to performing 3 sets in one workout.

Click here to buy a Pilates Weighted Ball.

About the Author - George Ponting

George Ponting remains up-to-date with General Fitness! From a young age, he has been extremely keen on and passionate about learning about the best ways to remain fit. George is full of tips, advice and suggestions in the field of fitness! Stay tuned to our General Fitness Section to receive the hottest Fitness information

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