A great way to lose weight and strengthen the abdominal muscles is to perform exercises of Pilates with the swiss ball. The Pilates was designed to return the body to a alignment healthy and to teach new habits of posture so that the individual can move with increased flexibility in their day-to-day.
Pilates exercises with ball to strengthen the whole body from its center to provide stability, where they can result in movements of arms and legs in harmony with and stress-free.
Check out some simple exercises that can be performed at home:
1. Abdominal on the ball
Support the ball in the back as shown in the image, keeping the knees bent and the hands resting gently on the nape of the neck and contract the abdominals while you release the air through your mouth. Repeat the exercise 20 times.
2. Flexion on ball
Support the ball in the feet, as shown in the image, and try to maintain balance in this position. When you feel secure, bend the arms, much as I can, approaching the chest from the ground while you release the air through your mouth. Repeat the exercise 8 times.
3. Flexion lower back on the ball
Support the abdomen on the ball, keeping your legs straight, as shown in the image, placing gently hands on the nape of the neck and contracting the muscles of the lower back while you release the air through your mouth. Repeat the exercise 8 times.
4. Squat with ball
Position the ball in the back, leaning against the wall, separate the legs in the same width of the shoulders, bend the knees and squat while the ball slides on the back. Repeat the exercise 10 times.
5. Strengthening the legs with the ball
Put the ball below his feet, as shown in the picture and elevate the whole body, by pressing the heels on the ball, so that it does not move. By elevating the entire body, you must stay in this position for 20 to 30 seconds, repeating the exercise 3 times.
6. Elevation of the legs with the ball
Hold the ball with the feet, as shown in the picture and lifting both legs at the same time, until you form a 90-degree angle. Each time you raise your legs must release the air slowly by mouth and always that lower the legs, inhale deeply.
It is important to emphasize that the exercises should be carried out with precision, taking the required total mental concentration to control the exercises with the breath to which the exercises are performed correctly.