Gym Ball routine: "Toning the belly"
This 1-week programme is perfect for strengthening the deep core muscles, particularly the transverse abdominis. The instability created by the ball helps activate these muscles.
As with standard Pilates exercises, the Gym Ball helps strengthen slack muscles and lengthen tight muscles while giving your body better balance and inner strength.
Each workout features three parts: pre-Pilates for creating the conditions required for a good workout (breathing, posture, and balance).
Once you've completed the programme, you can repeat the last session as many times as you like.
Alice Honvault
Sports coach
Week 1 - Toning your belly
A week to learn to tone your core. Each day is a longer workout time to help you develop your endurance. Have a great week!
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01. Toning your belly (10 min)
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01
Pre-Pilates (2'30")
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02
Seated balance (1')
-19-04-19-15:2.jpg)
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03
Waist stretch (1')
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04
Plank (40")
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05
Recovery (30")
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06
Swimming (45")
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07
Lumbar decompression (45")
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02. Toning your belly (11 min)
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01
Pre-Pilates (2'30")
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02
Seated balance (90")
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03
Waist stretch (90")
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04
Plank (1')
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05
Recovery (30")
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06
Swimming (1'15")
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07
Lumbar decompression (45")
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03. Toning your belly (12 min)
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01
Pre-Pilates (2'30")
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02
Seated balance (90")
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03
2 minute waist stretch
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04
1 minute 15 second plank
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05
Recovery (30")
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06
1 minute 30 seconds of swimming
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07
Lumbar decompression (45")
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04. Toning your belly (13 min)
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01
Pre-Pilates (2'30")
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02
Seated balance (90")
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03
2 minute waist stretch
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04
1 minute 30 second plank
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05
1 minute release
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06
1 minute 30 seconds of swimming
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07
Lumbar decompression (45")
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05. Toning your belly (14 min)
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01
Pre-Pilates (2'30")
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02
Seated balance (90")
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03
2 minute waist stretch
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04
1 minute 45 second plank
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05
1 minute release
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06
1 minute 45 seconds of swimming
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07
Lumbar decompression (45")
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06. Toning your belly (15 min)
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01
Pre-Pilates (2'30")
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02
Seated balance (90")
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03
2 minute and 30 second waist stretch
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04
1 minute 45 second plank
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05
1 minute 30 second release
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06
1 minute 45 seconds of swimming
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07
1 minute lumbar decompression
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07. Toning your belly (16 min)
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01
Pre-Pilates (2'30")
-
02
Seated balance (90")
-
03
2 minute and 30 second waist stretch
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04
2 minute 30 second plank
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05
2 minute release
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06
2 minutes 30 seconds of swimming
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07
1 minute lumbar decompression
You'll feel the waist contract and the belly flatten by extending the spine and lowering your ribs towards your hips.
The deeper your Pilates breathing, the more you'll engage the muscles of the abdominal wall.
For an extra boost of well-being, feel free to spend more time in final relaxation.
Don't forget that lengthening your spine and lowering your ribs towards your hips will help you feel your waist contract better.
The deeper your exhale during your Pilates breathing, the more you'll engage the muscles of the abdominal wall.
You can round off this activity with a cardio-based activity such as fitness walking, jogging, swimming or cycling.
Don't forget that lengthening your spine and lowering your ribs towards your hips will help you feel your waist contract better.
The deeper your exhale during your Pilates breathing, the more you'll engage the muscles of the abdominal wall.
You can round off this activity with a cardio-based activity such as fitness walking, jogging, swimming or cycling.
This workout is perfect for learning about Pilates with a Swiss Ball.
The instability created by the ball helps activate the deep core muscles.
Don't forget that lengthening your spine and lowering your ribs towards your hips will help you feel your waist contract better.
The deeper your exhale during your Pilates breathing, the more you'll engage the muscles of the abdominal wall.
You can round off this activity with a cardio-based activity such as fitness walking, jogging, swimming or cycling.
This workout is perfect for learning about Pilates with a Swiss Ball.
The instability created by the ball helps activate the deep core muscles.
Don't forget that lengthening your spine and lowering your ribs towards your hips will help you feel your waist contract better.
The deeper your exhale during your Pilates breathing, the more you'll engage the muscles of the abdominal wall.
You can round off this activity with a cardio-based activity such as fitness walking, jogging, swimming or cycling.
This workout is perfect for learning about Pilates with a Swiss Ball.
The instability created by the ball helps activate the deep core muscles.
Don't forget that lengthening your spine and lowering your ribs towards your hips will help you feel your waist contract better.
The deeper your exhale during your Pilates breathing, the more you'll engage the muscles of the abdominal wall.
You can round off this activity with a cardio-based activity such as fitness walking, jogging, swimming or cycling.
This workout is perfect for learning about Pilates with a Swiss Ball.
The instability created by the ball helps activate the deep core muscles.
Don't forget that lengthening your spine and lowering your ribs towards your hips will help you feel your waist contract better.
The deeper your exhale during your Pilates breathing, the more you'll engage the muscles of the abdominal wall.
You can round off this activity with a cardio-based activity such as fitness walking, jogging, swimming or cycling.
Coach advice
Alice Honvault
Sports coachWant to move with Decathlon Coach? ;)
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