The pilates ball, also called swiss ball, has been your eye for a while and you have decided to give it a go? This big ball, straight from Switzerland, has been the darling of coaches for several years. It's the perfect piece of equipment for gently building up your muscles and practicing pilates.
This article explains what the pilates ball is used for, what are its advantages and benefits, but above all how to choose it according to its size in particular.
What is a pilates ball for?
This air-filled pilates ball offers multiple benefits. Thanks to the instability it provides, the swiss ball is an excellent way to work your deep muscles, such as your abdominal strap. It is an essential accessory for the practice of pilates.
In addition to being fun, it also promotes blood circulation, develops flexibility, works on balance and concentration.
Also read: Work your lower abs: 7 exercises for quick results
What is the composition of the pilates ball?
The composition of all your sports accessories is important. Generally, pilates balls are made of PVC, with non-slip effects so they won't slip.
To prevent it from degrading too quickly, store your pilates ball in a dry place, away from direct sunlight and humidity. Avoid using it near a radiator or on a heated parquet floor or, in this case, put it on a floor mat.
Find out more: How to get lower belly abs for women?
Who can use a pilates ball?
Despite the clichés, the pilates ball is not just reserved for seniors during their gentle gym classes. Very easy to use and multifunctional, this ball will suit anyone who wants to slim down their figure without necessarily going through the intensive cardio phase.
Also note that the swiss ball is a very popular piece of equipment for athletes who want to improve their performance. Surfers, football or tennis players, all use it to improve their balance, gain strength and power. This ball is also used in many stretches to promote the recovery of the muscles.
Whether you are active or sedentary, young or old, a woman or a man, you will necessarily find what you are looking for.
Also read: Ab Straps: How to get your 6-pack?
In which cases should the pilates ball be used?
This ball is the essential accessory for practicing pilates, in the gym or at home. It boosts the effectiveness of a classic muscle strengthening session and is particularly effective in getting you out of your comfort zone.
The swiss ball is also suitable for people with back problems or who are returning to sports activity after an operation or an accident.
Finally, it's a current trend for people who sit behind a desk all day. Replacing your office chair with this pilates ball improves posture throughout the day.
In parallel, read also: Top 12 exercises to do standing abs
The 5 advantages of the pilates ball
Posture improvement
If you've lost the habit of standing up straight, the pilates ball is a great way to remedy this Indeed, sitting on a pilates ball allows you to correct and improve posture. The instability of the swiss ball forces you to change your position often, but you also become aware of your posture.
At the same time, you improve your overall body posture and above all you protect your back from the ailments associated with poor posture.
Improved balance
Undeniably, the pilates ball develops balance, both bodily and mental. Indeed, whatever the exercises performed with a swiss ball, you will necessarily have to find the balance to be able to perform them and maintain the correct position. By seeking this stability and controlling it, you will also develop your concentration.
Strengthening the abdominal strap
It's probably not the image you have of a Pilates ball, but know that it is excellent for sculpting the abdominals. Indeed, to be able to maintain a seated position, you contract the muscles of the lower limbs, but not only.
As you seek your balance, the abdominals are very stressed. This is why the pilates ball allows you to strengthen the abdominal strap.
If you want to target this area and regain a flat stomach, you can perform many targeted exercises with this ball.
Body toning
Sitting on a pilates ball is above all about controlling your instability. For this, you will naturally contract the muscles of the knees, hips and ankles. Without really realizing it, you are working on strengthening deep muscles and also the spine.
By taking the habit of regularly using your pilates ball, you improve the toning of your muscles and more generally of your figure. As a result, this in-depth muscle work helps fight cellulite and therefore the orange peel effect.
Health Benefit
By adopting good posture, the pilates ball helps prevent back pain, especially lower back pain. The micro-movements you make to maintain good posture on the swiss ball strengthen the muscles of the back. These micro-movements and the non-static position you adopt on a pilates ball also improve blood circulation.
Therefore, by always being on the move, without being aware of it, you stay energetic and develop your tone. The pilates ball dramatically improves overall health. You regain energy, form and tone.
What criteria for choosing the right pilates ball?
To be sure not to make a mistake, it is recommended to choose your pilates ball according to your level:
- If you're a beginner and it's the first time you've used this funny accessory, choose a basic or stable pilates ball for more stability and comfort. Plus, it'll save you from chasing your ball every time you change position.
- If you are experienced, this ball no longer scares you and you want to repeat the exercises, take it to the next level by using a swiss ball with integrated elastics to tone the whole body You will work the arms, back and abs.
To know: Bungee training: how to build your whole body?
Which size of pilates ball to choose according to the morphology?
To protect your back and optimize your efforts, choose a pilates ball adapted to your height:
- If you are less than 1.55m tall, choose the pilates ball with a diameter of 45cm.
- Between 1.55 and 1.65 m, opt for the pilates ball with a diameter of 55 cm.
- Between 1.65 and 1.85 m, prefer the pilates ball with a diameter of 65 cm.
- If you are taller than 1.85m, opt for the pilates ball with a diameter of 75cm.
Struggling to know if your pilates ball fits your size? Sit in the center of the ball with your back straight. Your feet should touch the floor and your hips should be slightly higher than your knees. Be careful, a pilates ball that is too high risks accentuating the arch of your back.
If you intend to use your swiss ball as an office chair, choose the 65 cm diameter for maximum comfort and stability.
Concerning pregnant women, your weight will change as your pregnancy progresses. For more comfort and to avoid a double purchase, it is recommended to take a balloon size above your usual size. You can inflate and/or deflate it depending on the progress of your pregnancy and your feelings.
Also discover: 5 exercises inessential for the back pull-up with elastic
The Superhuman Fit pilates ball
Fit Superhuman always offers sports accessories that meet your expectations. The pilates ball is one of them!
The model proposed by Fit Superhuman accompanies you in your yoga and pilates sessions. Made of high quality PVC, anti-burst and non-slip, it will be your ally to gain tone and balance, and help you in your stretching.
As per the previous point, Fit Superhuman offers two different diameters. You will therefore find the pilates ball in 45 or 65 cm in diameter. You will also have a hand pump, a cap and its extractor to inflate and deflate your pilates ball according to your needs.
Thanks to Fit Superhuman, you have 30 days to test the product.You will thus be able to confirm the many advantages of the pilates ball which are:
- Increased self-confidence and safety of use
- Increased exercise effectiveness
- Work many muscles throughout the body
- Help with pregnancy gymnastics
- Strengthening the abdominal strap
- Range of motion development
For more information: How to exercise at home with a ball?
In conclusion
The pilates ball has proven itself in many sporting disciplines Top athletes use it to improve posture, balance and even for stretching.
Also appreciated for gymnastics for pregnant women or at the office to change your seat, the pilates ball has all the assets to bring you benefits for your whole body, especially on prevention back pain.
But it's not easy to know which size to choose for your pilates ball. Your morphology is therefore essential to take into account when choosing the size of your swiss ball, as indicated in this article.
To help you, Fit Superhuman offers you two sizes of pilates ball. You just have to test it to enjoy its many benefits!
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