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Kick Off Your Pilates Routine with Deflated Balls

By HERWriter
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Kick Off Your Pilates Exercises with Deflated Balls PhotoSpin/PhotoSpin

In the wake of the Super Bowl, there's still some controversy in the air — or more precisely, about the lack thereof — concerning Deflate Gate. With an ongoing investigation football will continue to make the news, and not just in the sports block.

The core issue here is deflated balls. But, what if I told you those deflated balls could potentially help you get deflated abs?

Yes, to be a good football player you have to, according to FitDay.com, "possess the qualities of strength, speed, agility and stamina.” But you also need balls, and using a slightly deflated one as a Pilates workout prop could help you up your game.

In fact, according to Ideafit.com, some NFL teams have a Pilates Playbook. “Many professional football players use Pilates exercise to improve core strength and stamina, increase flexibility and enhance mental focus.”

Below are some Pilates exercises using a slightly deflated football as a prop.

Deflated Hundreds

Lie on your back and bring your knees into a tabletop position above your hips. . Place the football widthwise between your knees.

Lengthen your spine as you curl your head forward, again creating the letter “C” with your gaze at your navel.

Extend your arms straight out a few inches off the floor and shoulders away from the ears. Hold this position and slightly pump your arms up and down in a repetitive movement.

Inhale for five counts then exhale for 5 breaths. Repeat this exercise 10 times for a total of 100 breaths. When finished, slowly pull your knees into your chest.

Football Bridges with Feet on Football

Lie on your back, knees bent, feet flat on the floor. Place the football widthwise between your knees.
While maintaining neutral spine, inhale and engage your glutes as you lift up through the heels, squeezing the ball. Use your glutes and abs together, as you lengthen your tailbone toward the back of your knees.

Exhale as you roll back down to the ground, articulating the spine to the mat as your upper back, mid back, low back, and finally tailbone, come down to the mat. Repeat 6-10 times.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


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