Pilates #StayHome | Mini ball for beginners | StretchingHUB

This set of exercises will help to strengthen the hip muscles and relax the lower back To start, lay on the floor, use elbows to support the upper body

Hold the ball between the feet and move them toward the leg, simultaneously squeezing the ball, then move them in the opposite direction, pointing toes forward Repeat 8 times Place the ball between the feet and use hip muscles to squeeze it, then relax Repeat 8 times Squeeze the ball between the feet and point toes forward, roll left leg over the right leg, then right leg over the left leg while holding the ball between the feet

Repeat 8 times Lay on the floor, use elbows to support the upper body Hold the ball between the knees and bend them Squeeze the ball using thigh muscles Repeat 8 times

Lay on the back, hold the ball between the knees, and bend them Rotate knees to the right, simultaneously straightening the left leg, then to the left, straightening the right leg Repeat 4 times Do not change the starting position Perform bicycle exercise while holding the ball between the knees

Repeat 8 times Do not change the starting position Put the ball in the lower back area and gently swing to the right, then to the left Repeat 8 times Move the ball into the area under the shoulder blades, and continue swinging to the right and left

Repeat 8 times Roll over to the right side, placing the ball in the waist area and hold this position for up to 30 seconds Repeat for the other side, hold this position for 30 seconds Go into the lunge position Place the ball under the right knee and gently lean forward

Return to the starting position Repeat this movement 8 times Lean sideways reaching out with your arms to the left then to the right Repeat the combination of moves for the opposite side

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