#pilates ball

[fitforestfairy]

Pilates Monday 🤸🏻‍♀️

[pilates-yoga]

Discover the Benefits of Using a Pilates Ball in Your Workout Routine

Pilates is a popular form of exercise that focuses on building core strength, flexibility, and overall body awareness. One of the effective tools used in Pilates workouts is the Pilates ball, also known as a stability ball or exercise ball. This versatile and low-impact fitness tool can add a new dimension to your workout routine and provide numerous benefits.

In this article, we will explore the advantages of incorporating a Pilates ball into your exercise regimen, particularly in the context of Surat, India, where Pilates is gaining popularity. We will also discuss how you can find Pilates classes, such as Fitmotivation by Shilpa Narang, to get started with this exciting exercise technique.

Enhanced Core Strength

The primary focus of Pilates exercises is to strengthen the core muscles, including the abdominal muscles, lower back, and pelvic floor. When performing exercises on a Pilates ball, the instability of the surface challenges your core muscles even more, as they have to work harder to maintain balance and control. This constant engagement of the core helps to improve core strength, stability, and balance over time.

Exercises like the Pilates Ball Crunch target the rectus abdominis, obliques, and transverse abdominis. Lie back on the ball with your feet flat on the ground and your lower back supported by the ball. Perform a controlled crunch motion, engaging your core throughout the movement.

Improved Flexibility

Using a Pilates ball in your workout routine can also enhance your flexibility. Many Pilates exercises involve stretching and elongating muscles while stabilizing on the ball. The ball provides support and allows for a greater range of motion, enabling you to achieve deeper stretches and improve flexibility in various muscle groups.

For example, the Pilates Ball Bridge stretches the hip flexors while engaging the glutes and hamstrings. Lie on your back with your feet flat on the ball and lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold the position for a few breaths before lowering back down.

Increased Body Awareness

Pilates emphasizes body awareness and alignment. By incorporating a Pilates ball, you become more mindful of your body's position and movement. The ball's instability forces you to pay attention to your posture and engage muscles to maintain proper alignment. This heightened awareness carries over to your everyday activities, helping you move more efficiently and reduce the risk of injuries.

Exercises like the Pilates Ball Roll-Out challenge your body awareness as you control the ball's movement. Kneel on the ground with your hands on the ball and slowly roll the ball forward, extending your arms while keeping your core engaged. Roll back to the starting position, maintaining control throughout the exercise.

Low-Impact Workout

For individuals with joint issues or those recovering from injuries, the Pilates ball offers a low-impact workout option. Unlike high-impact exercises like running or jumping, the Pilates ball provides a gentle yet effective way to strengthen muscles without putting excessive stress on joints. This makes it suitable for people of all ages and fitness levels.

The Pilates Ball Wall Squat is a low-impact exercise that targets the quads, glutes, and hamstrings. Place the ball between your back and a wall, then lower into a squat position while keeping your back against the ball. Hold the squat for a few seconds before returning to the starting position.

Diverse Exercise Options

The Pilates ball opens up a wide range of exercise possibilities. You can perform core-strengthening exercises, such as crunches and planks, or target other muscle groups like legs, arms, and back using the ball as a prop. The versatility of the Pilates ball keeps your workouts fresh and prevents monotony, making it easier to stay motivated and committed to your fitness routine.

For an upper body workout, try the Pilates Ball Push-Up. Place your hands on the ball and your feet on the ground, then perform push-ups while maintaining stability on the ball. This exercise engages your chest, shoulders, triceps, and core.

Improved Posture

Sitting on a Pilates ball promotes better posture as it encourages you to maintain an upright and balanced position. When used as a desk chair, it can help alleviate back pain and improve spinal alignment by engaging the core and supporting an ergonomic sitting position.

The Pilates Ball Sit provides an active sitting experience that helps improve posture. Sit on the ball with your feet flat on the ground and your knees at a 90-degree angle. Keep your core engaged and your back straight as you work at your desk or perform other sedentary tasks.

Engaging the Stabilizer Muscles

Exercises on a Pilates ball require engaging stabilizer muscles, which are often overlooked in traditional workouts. These small muscles play a crucial role in supporting the larger muscle groups, providing greater overall strength and stability in your body.

For example, the Pilates Ball Pike works the core and shoulder stabilizer muscles. Start in a plank position with your hands on the ground and your feet on the ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands. Return to the plank position and repeat.

Fun and Challenging Workouts

Working out with a Pilates ball can be enjoyable and fun. The instability of the ball adds an element of playfulness to your routine, making it feel less like a chore and more like a game. Furthermore, the challenge of mastering new movements and maintaining balance keeps you mentally engaged and motivated throughout your workouts.

Finding Pilates Classes in Surat - Fitmotivation By Shilpa Narang

To experience the full benefits of using a Pilates ball and to ensure proper form and guidance, it is recommended to join a Pilates class led by a certified instructor. Fitmotivation, led by Shilpa Narang, is a reputable Pilates studio in Surat that offers a variety of Pilates classes for different levels of experience.

Shilpa Narang is a certified Pilates instructor with extensive experience in teaching Pilates and helping clients achieve their fitness goals. Fitmotivation provides a welcoming and supportive environment for individuals looking to explore the benefits of Pilates using a Pilates ball.

Conclusion

Incorporating a Pilates ball into your workout routine can greatly enhance your fitness journey by improving core strength, flexibility, body awareness, and overall well-being. Its low-impact nature makes it suitable for individuals of all fitness levels, and the diverse exercise options keep your workouts engaging and enjoyable.

To get started with Pilates and experience the benefits of using a Pilates ball, consider joining Pilates classes at Fitmotivation By Shilpa Narang in Surat. Embrace the journey to a stronger, more balanced, and healthier you with the help of Pilates and the Pilates ball.

Fitmotivation By Shilpa Narang | Pilates and Yoga Studio in Surat

Address: 401,402, AVADH ARENA, VIP Road, near SHYAM BABA MANDIR, above CROMA, Vesu, Surat, Gujarat 395007

Mobile No.: 09313205520

[idrils]

IM ALIVE

surgery went really well, I'm passing all my checkpoints for recovery, should be home in a day or two :))) and I'm ALIIIIIIIVVVVEEEE

[vegan-nom-noms]

Vegan Protein Balls Recipes

Birthday Cake Protein Balls

Coconut Coffee Protein Balls

Lemon Bliss Balls

Pumpkin Pecan Balls

Matcha Energy Bites

Raw Gingerbread Bliss Balls

Peanut Butter Protein Balls

Raw Lamington Bliss Balls

Mango Bliss Balls

[gotolunarvalleys]

starting to face the consequences of my actions

[parasiticalll]

MINE ALL MINE‼️‼️🗣️🗣️🗣️

[daily-spanish-word]

ball la pelota

In pilates they use those big exercise balls.

Note: in fútbol they might also use the word el balón.

This ball is that boy’s treasure. Esta pelota es el tesoro de aquel niño.

[scarefox]

(x)

[freeonlineworkouts]

#Pilates: What are Pilates Balls For?

[fingertipsmp3]

I got discharged from physio lads 🥰

[nofuckingbody]

CHRISTIAN GIRL AND DWIGHT???????????? OMG

[conjectureand-gloom]

there is something so satisfying about listening to the soundtrack of musicals in order. like, i usually listen on shuffle, but it’s so satisfying to listen in order

[cherrygirlfriend]

bsf!rafe teaching ditzy!reader to golf

warnings: smut, golf (it's a warning), MDNI

i have not played golf since i was 14 and i sucked at it so don't blame me if i don't know how it works i only care about golf when it's abt golf daddy ...

you'd never really been interested in any kind of sports; sure, when you were in high school you did cheer, but since then, most of the physical activity you did was running or pilates, and something you definitely had no interest in was golf, and that was something not even a cute golfing outfit had managed to change.

"i dunno 'bout this, rafey..." you said, playing with the hem of your pink golf skirt. "i'd just much rather watch you play."

"come on, sweets, you already agreed to it."

"rafe, why did you even bring her along?" topper sighed exasperatedly, and that earned a piercing look from rafe, as well as a pouty look from you, causing him to throw up his hands, going to position himself.

"come on, what happened to 'trying new things'? i mean, i agreed to do some girly shit you wanna do if you do this for me."

"but rafeee," you whined, pointed out your freshly done nails, "these nails aren't meant to go near balls, why do you think i don't give you handjobs?"

"jesus christ," rafe snorted, unable to resist laughing, although he knew by the look on your face that you were fully serious, before straightening his face. in all fairness, your nails were pretty long, "if something happens to your nails, i'll pay to have 'em done again. now get your pretty ass here. you're not getting out of this." he said, holding out his hand.

you hopped off the golf cart with a huff, your glossy lower lip pushed forward in a pout that made rafe want to kiss it off your face. reluctantly, you took his hand, and he pulled you closer to his body in a way that made your heart race.

"alright, take this." he said, picking up one of his clubs and handing it to you. rafe showed you how to hold it, standing right behind you, his front right up against your back, gently holding onto your hips.

"you know, if you wanted to feel me up, you could've just asked."

"i don't need an excuse to feel you up." rafe grinned, pressing a kiss on your bare shoulder, before fixing your hold on the club with his own hands. "alright, feet further apart." he mumbled, as he pushed your feet further apart before stepping back. looking over you with slightly narrowed eyes, his thumb slightly pulling at his lower lip in concentration.

"bend your knees." rafe said, and the commanding tone of his voice caused a shiver to go down your spine as you did what he told, all the while biting your bottom lip. "good girl..." he murmured, fully focusing on getting your form correctly, unaware of the effect he was having on you. "wait, hold on." he said, once again moving to stand behind you, both of his hands on your hips as he pulled them back slightly, your heart now fully pounding against your chest.

"perfect." he stood back again, "alright, when you swing, remember to twist your body as you do. you ready?"

you nodded, your face flushed as you swung, making sure to twist your body as you did so, and when the ball launched away, you turned to rafe with a cheerful expression, throwing your hands in the air. "i did it!"

"you did." he chuckled; to be honest, he had no idea where the hell the ball even landed; all he had been focused on was you.

"can you position me again?" you said, twirling your hair as you bit down on your lip.

after around an hour of golfing, you, rafe and his friends made your way to the country club, the boys talking about getting drinks, but the moment you got inside, you made an excuse to rafe's friends about how you needed his help with something, only to tug him into the women's bathroom, pushing him against the door, your lips on his in a second as if you'd drown if you didn't devour every part of him at that moment.

when he finally pulled away, leaving you feel even hungrier for him, rafe looked down at you in a slight daze, "what's this?" he grinned, his hands finding their way onto your hips, only for you to grab one of his hands, bringing it to the waistband of your skirt, rafe's eyes widening when he realized what you were after.

you looked into his eyes, your hand over his as you guided it down your skirt and down your panties, letting out a sigh when you felt his fingers on your folds, the small chuckle he let out making you bite down on your lip, "shit, you're soaked, huh?"

nodding, you looked up at him, your pupils blown wide as you waited for him to tell you what to do, the blonde chewing on his lower lip as he thought before clearing his throat. "'right, take your panties off and sit on the counter." he said, locking the door.

you slid your panties off, hopping to sit on the marble counter with your still on. "attagirl." rafe said, coming over to you. he took hold of your chin, making you look up at him, before kissing you so fleetingly it almost made your lips burn, "gonna be quiet f'me?"

"mmhm..." you hummed in what was almost a whine, only making him tsk.

"i don't believe you." he said, pressing a quick peck on your lips, "open your mouth." rafe commanded, and you did as he said, only to have your own panties stuffed in your mouth, tasting your own arousal on the fabric. "now you will."

he got on his knees, wrapping his arms around the backs of your thighs as he tugged you closer to him, your skirt allowing you to slide to the edge of the counter while you held onto a to a paper towel dispenser, rafe pulling up your skirt with a hungry look in his eyes.

"look so fucking good, baby..." he mumbled, starting to press kisses up your thigh, getting painfully close to your folds, making you to let out a whine from behind your panties, only for rafe to smack your inner thigh, "quiet. 'm trying to enjoy my meal here."

you threw your head back against the mirror when you finally felt rafe lick a stripe up your cunt, biting down on the lace of your panties, your hand gripping onto the paper towel dispenser even harder when you felt his tongue lapping at your entrance, his grip on your thighs tightening when you felt the hilt of his tongue against your walls, before pulling back.

"so good..." he muttered against your pussy, causing vibrations to go down through your body, rafe pulling one of his arms away from your thigh, letting it rest against the marble, while the other brought your other thigh to rest on his shoulder. he gathered some of your wetness into his fingers, the tips of his fingers teasing your entrance while his lips pressed kisses on your puffy clit, your whole body feeling like it was on fire.

when rafe finally pushed his fingers into you, your back arched all over again, finally feeling some proper release. his ring was cold against your pussy as he pumped his digits in and out of you, slowly building up his pace.

he started occasionally flicking your clit with his tongue, and every time rafe did so, he could see your eyes roll back into your head.

the pace of his fingers were relentless as you started clenching around them slightly, and he couldn't help but grin, knowing you were close, and that's when rafe attached his lips to your clit, starting to suck on it while his fingers thrust in and out of you, and you couldn't help the whines and moans you were letting out, luckily muffled by the lacy fabric.

"that's it..." rafe mumbled against your pussy, making your entire body vibrate, "come on my fingers, pretty girl..."

you couldn't help it, the band in your abdomen that had been building up since you stood on that golf course finally snapping when rafe attached his lips back to your puffy clit, your walls starting to spasm around his fingers in a way that made him groan as you felt yourself making a mess of what little counter was under you.

rafe started slowing down his fingers, letting you ride out your orgasm, pressing a small kiss on your clit before he pulled his lips away, looking up at you, and when you looked at him with half-lidded eyes, his lips were so gloriously puffy and covered in you.

finally, he pulled out his fingers and stood up straight, taking your panties out of your mouth and dropping them to your lap while your head felt so gloriously fuzzy and empty. rafe pressed his lips on yours, and you could taste your arousal on him as his tongue entered your mouth.

when rafe pulled away, he let out a chuckle, "mmm, look so pretty 'n dumb right now." he brought his fingers to your lips, "open up and clean up for me, pretty girl."

[ros3ybabes]

🎀 Workout Youtubers

I currently do exclusively pilates and yoga workouts from youtube. However, I've done other body weight workouts with various youtube videos and seen results in the past. Here is my list of workout youtubers that you could check out! I will put a * next to my personal favorites! I will include a short list of my current at home workout equipment at the end as well as some items I plan on buying soon!

With any workout program or routine, always be safe, check with your doctor if necessary, and if something doesn't feel good or right, don't do it! No matter what your goals are, it's always important to be safe and stay healthy. Please always take care of yourselves and know how beautiful, worthy and valuable you are no matter what! I love you all <333

🩷 Pilates

Move with Nicole * (also posts occasionally barre and yoga videos as well! I love her videos so so much)

Madeleine Abeid

IsaWelly

Pilatesbodyraven

Lidia Mera

Lottie Murphy

Amanda Blauer

Margaret Elizabeth

Jessica Valant Pilates

Bailey Brown

Dansique Fitness

Flow with Mira

Sivi (she's began posting some pilates inspired workouts and to my knowledge is currently getting certified as an instructor)

🩷 Yoga

Yoga with Adriene *

Yoga with Bird

Boho Beuatiful Yoga

🩷 Bodyweight Fitness/Strength/HIIT

Chloe Ting * (I don't like the click bait, but I like the workouts)

Blogilates

Pamela Reif *

Madfit *

Lilly Sabri * (Some of her videos are titled with pilates, but the older ones I used to do were not pilates, so I categorized her here)

Emi Wong

Shirlyn Kim

Vivian Yuan

April Han

growingannanas

growwithjo * (I love her walking workouts)

Hinafit

Mish Choi

Sami Clarke

Elenifit

Coach Kel (she posts what looks like more barre, ballet, pilates inspored/fusion workouts it seems)

Caroline Girvan

TRAIN WITH GAINSBYBRAINS

Daisy Keech

🎀 Current At Home Workout Equipment I Own

Thick Yoga Mat - since I do mainly yoga and pilates my thick yoga may (amazon brand) has served me well. Even tho I am a heavier woman at the moment, I've never had pain or any issues with this mat, and it came with a carry strap which I love! A good, thick workout mat is definitely necessary for working out at home for comfort, safety, etc. Make sure to disinfect it on occasion, especially if you sweat on it a lot!

Resistance Bands - I have about 3 or 4 at different resistance strengths, and they're incredibly useful for a variety of movements, especially lower body ones. They add some extra resistance and make the workouts a bit more challenging when you need something more advanced. I also got mine from Amazon/Walmart a while back. I prefer fabric over rubber because I like to wear workout shorts instead of workout leggings.

Pilates Ball - not a necessity, but useful with some pilates workouts and movements. I have seen sole videos using this, but am not advanced enough to try it on my own yet. Will use for sure once I'm more advanced.

3lb dumbbells - I thought these would be useful for the pilates workouts that had some upper body focus, and as someone who wants to develop a lean and toned upper body, they are perfect for low weight high rep, controlled movements. Again, not advanced enough to use as I want to master my form, but they're gonna come in handy for sure!

Foam Roller - so so good for stretching and muscle recovery on rest days. I love mine but want one that has the bump things on it to help my muscles more. I can imagine how good it'll feel on my legs during a recovery day when I begin wieght lifting again.

Massage Gun - my holy grail for the days I am sore and needing some recovery. my body feels like jelly after using this, and it's just so nice for the days my muscles feel extra tight and super sore.

🎀 Equipment I Want To Buy

Yoga Blocks - these will help me get deeper into the yoga poses once I get more advanced in my practice

Pilates Ring - this honestly looks so fun and challenging to use, I'd love to add it to my collection of useful workout equipment!

Jump Rope - I used to love this as a form of cardio and as long as I don't move into an upstairs apartment, I'm definitely buying one

Pilates Bar - still iffy on this one, it's supposed to mimic a reformer but I want to get better at mat pilates and see if I even end up ever needing or seriously wanting to buy it, its on my list tho

Ankle/Wrist weights - these are gonna be so useful for workouts where hand held dumbbells aren't useful. Want to buy some low weight ones just to help with resistance and extra strength during pilates workouts

Kettlebell weight - I think this would be useful for a workout at home type situation if and when I switch to not doing just pilates and yoga. I know these are useful in their own right, but not needed in my current fitness stage of life.

Core Sliders - these look fun and interesting. They're on my lost for sure, but not sure about the practicality of their use in my life just yet.

That's all that's currently on my at home workout equipment list! As someone who primarily works out at home, the things I currently own are most useful and most of what's on this list is for fun or extra challenge. Just not necessary yet.

hope you enjoyed this list! if you have any questions about my favorite youtuber workout instructors or favorite videos, please feel free to ask, I've tried so many and can give some guidance from my own experience and research.

til next time lovelies 🩷

[curiosity-killed]

My children are beings of pure chaos