Superman exercise with ball
Superman with ball is a Pilates move that works the entire torso, glutes and lower back to improve posture and increase overall health.
How to do:
Lie face down on the ball with your feet flat on the floor and your arms extended straight out in front of you.
Lift arms, chest and legs off the ball, holding for a moment at the top of the movement.
Lower arms and legs back to starting position.
Repeat 8 - 10 times.
Ball
The ball bridge is a move that strengthens the glutes, hamstrings, and core.
How to do:
Lie on your back with your feet on the ball and your knees bent at a 90-degree angle.
Tighten your core and lift your hips toward the ceiling, squeezing your glutes.
Lower yourself down and repeat 10 - 12 times.
Back stretch on ball
Stretching on a ball is an exercise that helps strengthen the lower back, spine and relieve back pain.
How to do:
Start by lying on your stomach with your hips resting on the ball and your feet planted firmly on the floor.
Place your hands behind your head or stretch your arms out in front of you.
Slowly lift your upper body off the ball, using your lower back muscles to lift.
Lower yourself down in a controlled manner and repeat 10 - 12 times.
Russian Twist with Ball
The Russian twist is a popular Pilates exercise that targets the oblique muscles, strengthens the lower back, and helps improve balance.
How to do:
Sit on the floor with your knees bent and feet flat on the ground. Hold the ball in front of you with both hands.
Lean back slightly, engage your core, and lift your feet off the ground if possible.
Rotate your torso to the right, bringing the ball toward the floor next to your hips, then rotate to the left.
Continue rotating side to side 20 - 30 times.
