In Pilates we usually use our own body weight, elastic bands and fitballs. It is not very common that we see small balls, but more and more gyms are incorporating them. The Chi Ball, or small ball, is a very light sports material that is used to make smooth movements that help tone the muscles of the entire body. Behind this material there is a philosophy about the energies and their balance, although it is not essential to use it in Pilates.
Today we will tell you how this small ball can be used, so that you have more variety in this discipline.
Exercises according to the parts of the body
Legs
Lie face up on the floor and bend your knees. Place the Chi Ball between the knees and apply some pressure inwards, as if you wanted to explode it. You will intensely work the inner side of the thighs, while you will strengthen the pelvic floor.
Buttocks
In this exercise we will do the famous bridge, but resting our feet on the small ball. Keep in mind that the instability of your feet will require that the movement be slow. Raise your hips to form a straight line with your shoulders and knees.
Abdomen
For the abdomen I present two exercises. The first consists of lying on the ground, fully stretched out and with the ball between your ankles. With all limbs straight, raise your legs and arms to exchange the ball. Normally, it is an exercise that is done with the fitball, although it is much more cumbersome due to the volume of the ball.
The second exercise requires abdominal strength and technique. It is important that you do not pull your neck when going up, and that you perform the movement in such a way that you rise vertebra by vertebra. The ball between your hands will make you not try to support them on the ground and maintain the position.
https://www.youtube.com/watch?v=Rrr6L4Jfw5I
obliques
Lie on the floor on your back and place the ball just above your gluteus. Raise your arms, bend one knee, and keep the other leg straight. The instability caused by the ball will make your obliques work intensely to maintain the position when lowering the straight leg.
https://www.youtube.com/watch?v=rYi_7rgI84Q
Pelvis
Pilates works a lot on the control of the pelvis and the pelvic floor. Hip rotations are a good exercise, although using the small ball we can obtain great benefits. Lie on your side and place the ball between your ankles, so that you create some pressure so that it does not slip away. Perform hip raises without losing position and form very slowly.
You can find Chi Balls for quite cheap prices on Amazon.
See offer on Amazon