Have your fun time with roll over with exercise ball. Here are the instructions for Pilates exercises for beginners.
Roll over with the exercise ball is a fun exercise, but it is a little advanced. You will still get a great workout if you lower and lift the legs without rolling over. But if it looks inviting, give it a try!
Notice how squeezing the exercise ball with your inner thighs not only tones them, but makes it a little easier to feel the deepening scoop of your abs.
• Lie on your back with your exercise ball between your ankles. Extend your legs up toward the ceiling.
• Inhale.
• Exhale: Use your abs to lower the legs slightly.
• Inhale: Use your abs to lift the legs and continue...
• Exhale: Using your abdominals, draw your legs over your body until they are parallel to your chest.
Pressing down with the backs of your arms will help you.
• Continue the deepening of the abdominals as you roll onto the broad part of your shoulders. Do not roll onto your neck.
• Inhale: Flex your feet, lengthening the back of the legs and sending energy out through the heels.
• Exhale: Keep your legs straight but allow them to lower toward your chest as you use abdominal control to slowly roll down.
• Inhale: Lower your legs to begin again. Repeat 4 to 6 times.
Ref: http://pilates.about.com/od/pilatesroutines/ss/Pilates-Workout-Circuit_5.htm
How To Perform Exercise:
Steps :
1.) Lay down on the floor with your legs extended and an exercise ball between your ankles.
2.) Keep your hands firmly positioned at the sides of your glutes.
3.) Using your abs, slowly bring the exercise ball up and over your body until the ball is resting on the floor above your head.
4.) Hold this position for up to 15 seconds and then return back slowly to the starting position.
Ref: http://www.jefit.com/exercises/exercise-database/?id=533
As you have the guide for Pilates exercises for beginners and start your Pilates today!!
You may also like:Pilate Exercises
Roll over with the exercise ball is a fun exercise, but it is a little advanced. You will still get a great workout if you lower and lift the legs without rolling over. But if it looks inviting, give it a try!
Notice how squeezing the exercise ball with your inner thighs not only tones them, but makes it a little easier to feel the deepening scoop of your abs.
• Lie on your back with your exercise ball between your ankles. Extend your legs up toward the ceiling.
• Inhale.
• Exhale: Use your abs to lower the legs slightly.
• Inhale: Use your abs to lift the legs and continue...
• Exhale: Using your abdominals, draw your legs over your body until they are parallel to your chest.
 |
| Photo Source:d3vs5ss8iow0ry.cloudfront.net |
• Continue the deepening of the abdominals as you roll onto the broad part of your shoulders. Do not roll onto your neck.
• Inhale: Flex your feet, lengthening the back of the legs and sending energy out through the heels.
• Exhale: Keep your legs straight but allow them to lower toward your chest as you use abdominal control to slowly roll down.
• Inhale: Lower your legs to begin again. Repeat 4 to 6 times.
Ref: http://pilates.about.com/od/pilatesroutines/ss/Pilates-Workout-Circuit_5.htm
How To Perform Exercise:
Steps :
1.) Lay down on the floor with your legs extended and an exercise ball between your ankles.
2.) Keep your hands firmly positioned at the sides of your glutes.
3.) Using your abs, slowly bring the exercise ball up and over your body until the ball is resting on the floor above your head.
4.) Hold this position for up to 15 seconds and then return back slowly to the starting position.
Ref: http://www.jefit.com/exercises/exercise-database/?id=533
As you have the guide for Pilates exercises for beginners and start your Pilates today!!
You may also like:Pilate Exercises
No comments:
Post a Comment