If you want to work with a single stroke of the muscles of the whole body, you get yourself a pilates ball.

  • Beautiful young girl doing exercises at home
  • Exercise No 1

Squats with a ball – Set the ball between your lower back and the wall. Sit on the ball with his legs six inches in front of the body. When you inhale, slowly lower your body and bend your knees. Lower gradually increasing toward the floor, but do not exceed 90 degrees in the knees. Exhale and straighten your legs and return to starting position. Keep all the time the weight on the heels .for the two sets of 20 repetitions.


  • Exercise No 2

Push-ups on the ball – Set the midsection and then push the ball forward until your arms touch the floor as with ,, normal ” push-ups. The ball should you be located in the area of ​​the hip. Place your hands at shoulder width and keep your hands and body in one plane and stomach muscles tighten. as you inhale, lower your upper body toward the floor by bending the elbows to 90 degrees. Exhale, straighten your arms and return to starting position. Keep your body straight line from the shoulders over the hips to the knees and ankles. The number of repetitions is optional, depending on your form.

ball-push-up-feet-up 2

  • Exercise No 3

Rolling – Start this exercise by going to lie down straight on your back with the ball under your heels. Put your arms straight out to sides. Keep your legs bent and follow the ball heels. Do not use your hands at a time and keep your hips and gluteal muscles flat on the ground. Slide the ball from the body with the fifth. Then breathe out. As you inhale, slowly return to start position. Make sure that you do not build up during rolling pelvis. The hips should remain in the same position – it will force you to use only the leg muscles.

ball-reverse-leg-curl 3



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