A great way to lose weight and strengthen your abdominal muscles is to do Pilates exercises with the Swiss ball. Pilates has been designed to return the body to a healthy alignment and teach new posture habits so that the individual can move more flexibly in their daily life.
Balloon pilates exercises strengthen the entire body from its center to ensure stability, which can result in harmonious, stress-free movements of the arms and legs.
See some simple exercises that can be done at home
Rest the ball on your back as shown in the image, keeping your knees bent and your hands resting gently over your neck and contracting your abs as you exhale through your mouth. Repeat 20 times.
He rests the ball on his feet, as shown in the image, and tries to maintain balance in that position. When you feel safe, flex your arms as much as you can, bringing your chest closer to the ground as you exhale through your mouth. Repeat 8 times.
Support your abdomen on the ball, keeping your legs straight, as shown in the image, gently place your hands on the back of your neck and contract your lumbar muscles while exhaling through your mouth, repeat 8 times.
Place the ball on your back, leaning against the wall, spread your legs to the same width as your shoulders, bend your knees and bend as the ball slides over your back, repeat 10 times.
Place the ball under your feet, as shown in the image, and lift your whole body, pressing your heels on the ball, so that it doesn’t move, when you lift your whole body you must stay in this position for 20 to 30 seconds. repeating the exercise 3 times.
Hold the ball with your feet, as shown in the image, and lift both legs at the same time, to form a 90-degree angle. Each time you lift your legs, you should let your breath exhale slowly through your mouth and every time you lower your legs, take a deep breath.
It is important to note that exercises must be performed accurately, having full mental focus to control exercises with breathing so that the exercises are performed correctly.