pilates balls help activate deep core muscles, suitable for beginners
Pilates is a highly appreciated training method thanks to its ability to increase strength, flexibility and balance without putting great pressure on the joints. When combined with pilates balls, the training effectiveness is clearly improved because the body must continuously adjust to maintain stability.
According to fitness expert Mukul Nagpaul, pilates exercises are especially suitable for beginners because they are both gentle and deeply impact the core muscle group. "Pilates helps activate the horizontal abdominal muscles, a muscle group that plays an important role in stabilizing the body and protecting the spine," he said.
5 pilates ball training methods to help firm up abdominal muscles
Ball bridge: The exerciser lies on their back, puts both heels on the ball, tightens the abdominal muscles and lifts the hips high. This exercise helps activate the lower abdominal muscles, buttocks and lower back muscles, while improving pelvic stability.
Inner thigh squeeze: In a recline position, the ball is placed between the knees. Gentle ball squeeze helps activate the deep abdominal muscles and inner thigh muscles, supporting better body control.
Bird-dog with balls: People practice with their hands and knees up, placing one hand on the ball, then extending their arms and legs opposite each other. This exercise trains balance, increases abdominal strength and improves movement coordination.
Ball sit-up: Sit on the ball, lean your back against the ball and perform a controlled sit-up. This method helps reduce pressure on the spine compared to sit-ups on the floor, while still effectively impacting the abdominal muscles.
Ball roll-out: In a kneeling position, put both hands on the ball and gently roll the ball out in front and pull it back. This is an exercise that requires abdominal muscles to work continuously to keep the body stable.
According to Dr. Elizabeth Andrews, a physical therapist at the Cleveland Clinic (USA), pilates exercises not only help firm up abdominal muscles but also improve posture and reduce the risk of back pain from sitting for a long time. However, she recommends that people with spinal cord disease or balance disorder should consult a medical professional before exercising.
