Exercises with a ball - Pilates Fitball
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Fitball is well known for more than 15 years. It is a complete exercise system for training with a big ball. Big balls were used for decades mostly for therapeutic purposes and in physiotherapy. Today fitball exercise also found its place with sports like aerobics and fitness. Recent addition to big ball exercises is a fitball pilates program. Fitball pilates is an advanced level of basic traditional pilates. Exercising with, or on the ball, we manage to strengthen intramuscular coordination and balance. The ball can help us with some exercises but more important is its role in making classical fitness even harder. Pilates fitball enables helps with the technical part of training and brings in the wider amplitude of motion which is one of the main purposes of pilates exercise. The awareness of your own body comes to a completely new level when training with pilates fitball.
When buying a ball for home use we should pay attention to the diameter of the ball which has to suit our height. Following table shows us diameter to height relations one should consider when buying a ball:
|
Body height |
Ball diameter |
Up to 125 cm (4 feet) |
35 cm (1,1 inch) |
Up to 140 cm (4,5 feet) |
45 cm (1,5 inch) |
Up to 155 cm (5 feet) |
55 cm (1,8 inch) |
Up to 175 cm (5,7 feet) |
65 cm (2,1 inch) |
Over 180 cm (5,8 feet) |
75 cm (2,4 inch) |
The ball has to be inflated accordingly to the manual that came with it. If rightly inflated, when sitting on a ball hips must be higher than our knees. The angle of knees is between 90 and 120 degrees. Sit on the middle of the ball; feet are flat on the ground aligned with hips or a bit wider. Knees have to be over our feet, chest must be lifted and shoulders should be pushed slightly back, arms should swing along the body or touch the ball, head must be straight.
For heavier people a ball with bigger diameter should be concerned. Otherwise they may experience difficulties in achieving the right angle in knees. Needed to mention that new ball is hard, but it softens with time.
For highest level of safety and comfort we should pick out a ball in suitable diameter and quality (thickness of the material (PVC)). Exercise has to take place on non-slippery grounds. For strength exercises and stretching exercises it is advisable to use a comfortable pillow and find a spacey room for undisturbed exercise on the ball.
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