Now that it has become an intermediate Pilates athlete, it's time for new challenges. Are you ready to workout with an exercise ball? The exercise ball is designed for intermediate level clients and a challenge to stability, control and strength. You will need a ball from 65 cm to the following exercises:

Full Roll Up

Lie on your back. The legs should be straight and together. Enter now the ball in the head. You should process to reach his arms over his head. The spine should remain connected to the mat, your ribs should be closed, and abdominal muscles must be recruited. The legs should be securely assembled.

Whether lifting the ball, is inhaled. As you exhale, you will want to curvature of the head and shoulder off Your Pilates Mat. You should roll your spine up in his lap. His arms are long range in front of you. Inspire. Now as you exhale, you will have to slowly turn the barrel down the exit position. Do this exercise 5 to 8 times. The main point of this exercise is to keep your shoulders and strong legs.

Like a ball rolling

Sit near the front of the mat and keep the ball between the palms of their hands. Balance of bones meeting. The knees should be returned to close to the buttocks. The balloon must be placed on the legs. Now, lift your feet of your carpet and the balance in the C-curve position.

Inspire. In doing so, pull your navel and your spine and roll backwards keeping the C-curve position. As you exhale, Back up the spine starting position. Repeat five times.

Here is a trick to this exercise. Roll Back to the shoulders, not his neck. Intermediate A person should not have difficulties in this exercise.

Single Leg Stretch

Lie on your back with knees bent in the chest. Hold the ball between the palms of the hands and the rest in her lap. As you inhale, you have to keep the ball in the air above your chest. As you exhale, turn your head and shoulders of your carpet. Extend one leg in front of you. Hold the leg at an angle of 45 degrees.

As you inhale, switch legs. As you exhale, extend the other leg in front of you. Inhale to happen, and when you lie you want to exhale. Repeat 10 times.

Here's a tip for you so far: Keep your lower back into the carpet. If your back what happens to the arc, he stops and comes back with legs extended on a angle of 45 degrees.

Hamstring Curl Hip Lift

Lie on your back and ankles resting on the ball. You legs should be straight and joints and feet should be flexed. Inspire. As you exhale, lift the lower back and in the bottom of the carpet until the body is in a straight line.

Inhale and pull the ball towards the bottom. As you exhale, push the exercise ball away from you. Repeat this exercise 10 times.

Here is another trick to make this exercise a little more difficult to maintain a balance ball and do not be fooled. Use your abdominal strength to control movement. Squeeze your hamstrings and glutes when you're in a plank position.

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About the Author:

The author, Steven Giles is a 55 year old former accountant who has been suffering from back pain for several years and has found that Pilates provides relief from this. He lives in Greater Manchester in the North-West of England.

Article Source: ArticlesBase.com – Pilates for Intermediates

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