Pilates Home Workout using a Pilates Ball | Pilates Teacher Training and Pilates Certification

Bodyline Pilates・2 minutes read

Maria Leone introduces Pilates on the Go with the integration of a ball for enhanced performance, targeting smaller core muscles and improving balance. Practicing Pilates on the ball improves posture, strength, flexibility, and balance, with exercises tailored for all fitness levels.

Insights

  • Using a ball in Pilates enhances core muscle engagement and balance, requiring focus for controlled movements and individualized body placement for optimal alignment.
  • Regular practice of Pilates on the Go, incorporating the ball, improves posture, strength, flexibility, and balance, catering to all fitness levels with varying exercises that target different muscle groups, ultimately leading to a longer, leaner, energized, and balanced body when done 2-3 times a week.

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Recent questions

  • What is Pilates on the Go?

    A: Pilates on the Go is a fitness program introduced by Maria Leone that incorporates the use of a ball to enhance performance. It focuses on challenging balance, targeting smaller core muscles, and improving posture, strength, flexibility, and balance through various exercises.

  • How does the ball enhance Pilates exercises?

    The ball in Pilates on the Go helps to challenge balance and target smaller core muscles by requiring focus for smooth, controlled movements. It also allows for variations in body placement to ensure good alignment and provides support to make exercises easier or more challenging based on the amount of body weight it supports.

  • Who can benefit from Pilates on the Go?

    Pilates on the Go is suitable for individuals of all fitness levels, with beginners focusing on stabilizing the ball to build a strong foundation. The program offers exercises that can be adapted to different skill levels and goals, helping to improve posture, strength, flexibility, and balance over time.

  • What are some warm-up exercises in Pilates on the Go?

    Warm-up exercises in Pilates on the Go include rolling the ball forward and back, drawing circles, rotating the body, and integrating Pilates breath with bouncing on the ball for a challenging workout. These movements help prepare the body for the main exercises and promote proper alignment and engagement of core muscles.

  • How often should Pilates on the Go be practiced?

    To achieve the best results, it is recommended to practice Pilates on the Go 2-3 times a week. Consistent practice can lead to a longer, leaner, energized, and balanced body by improving posture, strength, flexibility, and balance through the integration of the ball in various exercises.

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Summary

00:00

Enhanced Pilates with Ball for All

  • Maria Leone introduces Pilates on the Go with the integration of a ball for enhanced performance.
  • Using the ball challenges balance and targets smaller core muscles.
  • Exercising on the ball requires focus for smooth, controlled movements.
  • Body placement on the ball varies per individual for good alignment.
  • The more body weight is supported by the ball, the easier the exercise.
  • Pilates on the Go is suitable for all fitness levels, with beginners focusing on stabilizing the ball.
  • Practice improves posture, strength, flexibility, and balance with the ball.
  • Warm-up exercises include rolling the ball forward and back, drawing circles, and rotating the body.
  • Integration of Pilates breath with bouncing on the ball for a challenging workout.
  • Various exercises involve using the ball for movements targeting different muscle groups.

19:23

"Ball Pilates: Strengthen Upper Back, Core"

  • Lift head and shoulders off the ball, exhale to lower, inhale to slide shoulders down, engage tummy, targeting upper back
  • Option to place hands behind with palms on the ground, maintain tight tummy, inhale to lengthen up, exhale to lower, focus on upper back
  • Imagine hands as wings, lengthen arms out, engage tummy, reach for walls, inhale to lengthen up, focus on upper back
  • Move onto knees, round lower spine, stretch, return to ball targeting behind and back of leg
  • Position hips on apex of ball, hands under shoulders, maintain triangle position, extend one leg back, lift other leg, focus on triangle stability
  • Flutter legs using Pilates breath, quicken pace, maintain ball stability, lower down
  • Pull ball close, lift chest, back on ball, maintain triangle position, move into swimming exercise, stabilize ball, quicken leg pace
  • Bend knees, heels together, squeeze heels up to ceiling, engage hips, maintain triangle on ball, press heels back for more challenge
  • Place ball towards hips for beginners, towards knees for challenge, perform push-ups, maintain body alignment, walk back onto ball for stretch
  • Sit on ball, support lower back, perform challenging abdominal exercise, inhale to lean back, exhale to curl up, maintain ball stability, stretch over ball, return to seated position, perform balance and stretching exercises, bend forward from hips, maintain flat upper back, lift and lower body, cross legs for more challenge, perform stretches, move onto knees, work hips with ball, lift top leg, draw circles, reverse circles, repeat on second side, begin cool down, relax over ball, extend back leg, lift head and shoulders, switch sides, cool down further, roll ball away, come to feet, push ball away, bend forward, lengthen ball away, stand tall, lean side to side, bend forward, place ball away, relax torso.

38:56

"Standing Roll-Up Pilates Routine for Balance"

  • Roll up slowly from a standing position, extending to the balls of your feet, focusing on lengthening the spine.
  • Perform Pilates on the go 2-3 times a week for best results, leading to a longer, leaner, energized, and balanced body.
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