Pilates has emerged as one of the most sought-after forms of exercise, and for good reason. Numerous Bollywood celebrities, including Alia Bhatt, Deepika Padukone, and Janhvi Kapoor, have incorporated Pilates into their fitness routines to enhance their physical well-being. This low-impact workout is accessible for beginners and effectively strengthens and tones the body while aiding in weight loss. It encompasses more than mere random movements on a mat; it features a variety of routines, with Pilates ball exercises being particularly well-known. These exercises are effective for successful weight loss. Below are some of the most effective Pilates ball exercises for shedding pounds.

What are Pilates ball exercises?

Pilates ball exercises incorporate a small, inflated ball into traditional Pilates routines, adding an extra layer of challenge and variety. This ball aids in enhancing core engagement, balance, and flexibility. By positioning the ball between your knees, beneath your back, or in your hands, you create instability, which compels your muscles to exert more effort to maintain control, according to research published in the journal Cureus. These exercises frequently target deep core muscles, enhance posture, and increase body awareness. Continue reading to discover some of the most effective Pilates ball exercises for weight loss.

Pilates ball exercises: How do they help in weight loss?

Pilates ball exercises offer advantages for enhancing core strength and flexibility, and they can also serve as a useful method for weight loss. While these exercises can elevate calorie expenditure, their impact is not as significant as that of high-intensity workouts. The instability introduced by the ball promotes greater muscle engagement, leading to a slight increase in calorie burn, as indicated by research published in the International Journal of Environmental Research and Public Health. Additionally, Pilates ball exercises can help tone muscles and improve posture, creating a slimmer appearance. However, effective weight loss requires a multifaceted approach. Integrating these exercises into a routine that includes regular physical activity and a balanced diet can enhance overall fitness and support a healthy lifestyle. It is important to note that they should not be solely relied upon for substantial weight loss and should be complemented by an appropriate diet. Explore some of the most effective Pilates ball exercises for weight loss.

Pilates ball exercises for weight loss: 15 exercises to try

If you want to try Pilates ball exercises for weight loss, start with these easy and effective workouts, as suggested by Pilates expert Dr Vajjala Shravani.

1. Glute bridge with ball squeeze

• Lie on your back with knees bent, feet flat, and the ball between your knees.
• Lift your hips off the floor, squeezing the ball as you go.
• Lower slowly.

2. Ball crunches

• Lie on your back with the ball supporting your lower back.
• Perform crunches, engaging your abs.

3. Ball plank

• Place your forearms on the ball, extending your legs back into a plank position.
• Hold, maintaining a straight line from head to heels.

Best Pilate ball exercises to reduce weight. Image courtesy: Adobe Stock

4. Ball roll-outs

• Kneel, placing your forearms on the ball.
• Roll the ball forward, extending your body.
• Roll back to the starting position.

5. Ball leg circles:

• Lie on your back with one leg extended toward the ceiling.

  keep the other leg flat on the floor.

• Make circles with the raised leg.

6. Spine twist with ball:

• Sit tall, holding the ball with extended arms.
• Twist your torso from side to side, maintaining core engagement.

7. Ball hip extensions:

• Lay face down on the ball, with your hips on the top of the ball, and hands on the floor for balance.
• Lift your legs up, squeezing your glutes.
• Lower your legs slowly.

8. Single-leg ball bridge:

• Lie on your back, one foot on the ball, and the other leg lifted.
• Lift your hips, maintaining balance.

9. Ball knee tucks:

• Start in a plank position with your shins on the ball.
• Pull your knees toward your chest, rolling the ball.
• Extend your legs back to the starting position.

10. Ball pass:

• Lie on your back, holding the ball with your hands above your head, and extend your legs.
• Simultaneously lift your legs and bring the ball over your chest.
• Pass the ball from your hands to your feet, lowering both your arms and legs.

11. Side ball crunch:

• Lie sideways on the stability ball.
• Perform a sideways crunch, engaging your obliques.

12. Back extension on ball:

• Lay face down on the ball.
• Lift your upper body, squeezing your lower back muscles.

13. Leg raises with stability ball:

• Lie on your back with the stability ball held between your ankles.
• Raise your legs towards the ceiling.
• Lower your legs back down.

14. Ball pikes:

• Start in a plank position with your feet on the ball.
• Lift your hips towards the ceiling, rolling the ball in.

15. Ball toe touches:

• Lie on your back with the ball held between your feet.
• Reach your hands towards your toes, lifting your upper body.

Read Also: Struggling with persistent fat? This straightforward weight loss method can assist you in effortlessly losing '9 to 27 kg' in no time

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