ULTIMATE FITBALL WORKOUT for a strong back and spine - 30+ minutes
ฝัง
- เผยแพร่เมื่อ 23 ก.ย. 2018
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Ready? Let’s go !
This 38 minute fitball flow will help you improve your balance, strengthen your CORE, move your spine, & build lean muscles. Let’s do this !
✅ You need :
1 Mat
1 Fitball
⭐ For :
Confirmed Beginner/Intermediate
🎯 Focus :
CORE muscles & spinal articulation
The buoyancy of the stability ball offers a cushion to the spine, its contours offer support & encourage full spinal range, it brings a bounce to our workout, and its instability that throws us off balance challenges the CORE like nothing else ! We will start today ✔playing with that bounce, ✔mobilizing the spine, then move into ✔back body, ✔upper back strengthening, ✔standing balance, ✔feet & legs, ✔abs, ✔side body, ✔glutes, & ✔whole body using full body integration. You will feel more 🌬breath, 💪🏼strength, and 🌴length from head to toe through this workout. You will finish feeling more open, connected, balanced and stronger than before. We will work often unilaterally which challenges our imbalances and actually helps the body find more harmony and symmetry. 🔺🔑Balance is essential to daily life and crucial to exercise every day to keep it strong and on key ! Likewise, 🔺🔑keeping our spines supple is essential to life and vitality, and something we must work at each day to combat the modern day maladie of immobile, stiff and inflexible bodies, today’s session will combat all that !! 🎇🎇
👯♀Have fun and remember if you want more, come back as many times as you like and repeat. Repetition and practice is what makes us stronger and helps us achieve our fitness goals !👍🏼
If you are interested in more content, subscribe here to take part in our adventure :
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🤸Other Pilates videos you might like :
BEST PILATES Fitball workout for stronger glutes & CORE
• BEST FITBALL WORKOUT f...
Starter PILATES Fitball workout for stronger abs & obliques
• Starter PILATES Fitbal...
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📫 Contact Kristi
contact@gone-adventuring.com
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🎵 Music credits
Smile by Vexento / vexento
Clouds by Joakim Karud / joakimkarud
Funk City by Reatch / reatch
Life Is by Cosimo Fogg (201) / cosimo-fogg
Ocean by THBD / thbdsultan
Note : All workouts are for those who have a working knowledge of Pilates basics and founding principles of how to place and move your body in correct postural alignment in all planes. Please make sure to follow the videos which are for your current level. Videos are provided for home workouts and educational purposes. In no way may any of the advice given here be considered medical. The exercises are given for the general public and cannot be considered as individual specific health or medical advice. You agree that by following these videos you are using your own sound judgment, have the approval or are under the supervision of your medical practitioner, and you are individually responsible for your movement and your results. In no way is Gone Adventuring Pilates held responsible for any risk, loss, injury, damage or liability.
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Hey guys, how does your spine feel after this workout?
Let me know in the comments and spread the love by liking this video or sending it to your friends 💕
🔔Subscribe to my channel for new videos every week: goo.gl/mako8b 🔔
What size ball do you use?
Hi Cheryl! OMG, sorry I missed your comment!! 😅
If it can still be useful I have a page with all the equipment I like and recommend: www.gone-adventuring.com/equipment/ (check Our Fitball)
Yes
Please add more of these type videos to your channel! I love & appreciate the accessory pilates (bands, foam rollers, Fitball, etc) for those of us who don't have a reformer at home but who also want the support of an accessory to get a stable and thorough pilates workout. Thank you for your channel!
Hi Heather, oh I’m so very glad to read your comment. I apologize it took so long as I’m just discovering some comments I somehow completely missed 🙈Awesome to hear as I really like using the small accessories when on the mat. As you say they really add a lot to the experience! FYI Don’t know if you saw but I’m running a 10 day fit challenge right now, jump in & join us!! th-cam.com/play/PL8UGK-pXxJr0r3TBeVqqctWwLSlHSOYxq.html 💖😊
My go-to ball workout❤
A good stability ball workout is ALWAYS welcome ❤😊🙌 I loved the sequencing and your detailed cueing, though as a seasoned pilates student the timing was a bit too slow for me 🤍⏩️ Thank you for everything you teach 🙏
very challenging workout, thank you.
Amazing work out I myself use a bagel to stop ball rolling amazing control well done ❤
thank you for such great instructions. I loved this video. and yes my back does feel more alive. I don't feel like I'm slouching. Can't wait for the next one.
Pene jeff Oh super!!! We feel so much better after working good posture!! Thanks for sharing 💙 If you are interested come check out my boutique online studio with a fully stocked library of many more workouts! 😊 www.gone-adventuring.com/home/
Love your clear instructions and sweet demeanor. It’s apparent you know a lot about physiology and the moves that will help keep our spine and body supple and flexible. Great workout!
Hi Angie,
So glad it was helpful 😊
See you soon for more workouts!
I just got into working out with a stability ball, so some of these were really challenging - but I still loved the workout and how I feel! Looking forward to strengthening my core and improving my form! :)
Hey, sorry I never saw this comment until now, so happy you are enjoying strengthening your core !! 👏🏼👏🏼Make sure to register here for early access to many more video workouts like these www.gone-adventuring.com/home/ 😉🙌🏼
Fantastic! Plenty of room for improvement, I wobbled all over the place, but had a lot of fun! Thank you.
Keep practicing it and the wobbles will start to disappear! Have fun
I love this video! I use it sooo much!
Thank you !!! 💚💛💜💙
Amazing class! Thank you so much.
So glad you liked it! Hope to see you again soon! 🌹
Thank you! Great workout
Thqnks a lot Vivy!! So glad you like it. 🙏❤️ I have a lot more so feel free to subscribe. I hope to see you soon for a new workout! 😉
Thank you!!! Very good video ❤👏👏👏👏👌💗💛🤗
futuramal So glad you enjoyed it ! Thanks for moving with me 🙏🏼🙂☀️
Great workout. Thanks .
mona karanth Yay, Thank you Mona 🌺🙏🏼☺️
I just did this workout, and I feel great - and maybe a little taller!
Thank you for the meticulous cueing.
RedPanda YAY!! I LOVE to hear that !! 🙏🏼😊
I really appreciated, thank you!
Glad it was helpful!
I've done! It looks easier than it is)))
this is so fun! tyy
Thank you Rhea. I'm so glad you are had fun with the Fitball workout. Subscribe for more this week here on my YT channel, or come over and try the 7 days free on my website. This comes from a 6 day challenge series. See you there!!! www.goneadventuring.com/6-day-fit-ball-fit-strength-program/
Muy bien estructurada la clase. ❤
Gracias! 🙏
Awesome workout🤗
Thank you! 🤗
Excellent
elo thank you 🙏🏼
This video is deceptively difficult. I loved it. I don’t know why using the stability ball fell out of fashion. Thank you for this. So important as we age 😊
Glad that you love it!
Gracias !!!!desde Colombia 🙏🙏🙏🙏
Muchas gracias Lucrecia!! I love to travel and would love to see Columbia. Such a special country! See you soon 💜
Very good 👍
Viktoriia Bebst Thank you Viktoria I’m glad you enjoyed it, thanks for moving with me 😊🙏🏼☀️🌸
Hello! I 'm sick scolliosis, so l 'm sure it will be very useful to me. Thanks for wonderful video,
Hello Oya, I'm so sorry your comment escaped my notice ! Yes I think this video will absolutely help your scolliosis, I hope you are enjoying them ! ;)
Very difficult for me, but excellent stretch with clear instructions and helpful encouragement.
Thanks so much for your comment! Glad you made it! I’m sure if you do it again it will feel better every time! 💪 hope to see you soon for another workout! 🌟
Thanks so much for your comment! Glad you made it! I’m sure if you do it again it will feel better every time! 💪 hope to see you soon for another workout! 🌟
Thanks so much for your comment! Glad you made it! I’m sure if you do it again it will feel better every time! 💪 hope to see you soon for another workout! 🌟
Thanks for the exercises 🐱
Would you consider them a good fit for someone with sciatica pains, as a maintenance routine...?
Hi Dror, yes this is a great routine that can be done regularly as it includes a great balance between lengthening and stretching the muscles while also strengthening. Sciatica is touchy and can be caused as well as aggravated by different things depending on the person. The only exercise I would think that may bother your back is the lunges with one leg up on the ball behind you. However, this does build important strength as well, so as long as it doesn't bother you I would do it also. If it bothers, skip it. Hope this helps! Keep moving and you will heal your sciatica!
Where do you get your ball?
Hi, what’s the ball size of the video? Thanks
Great workout and great video! May I ask you where did you buy the ball? I would like to have a white ball, but i just can‘t find it on internet. There are all colors, just not white. Thank you!🙏🤗
Sara Kuzel / Pilates Boutique / Baby Glow Hi Sara, I agree, I like the light colors too but they are hard to find. Unfortunately I have no idea the maker of this ball as I ordered it a long time ago through my local studio. I can try to write them to see if they have more info. 😉
Wow very good video question how do we find our neutral thanks
Hi Danny, sorry I missed your comment earlier 😅
To find your neutral when standing: imagine that someone is pulling you up with a string and that you open your shoulders.
Otherwise I explain all positions in details on my website: www.gone-adventuring.com/how-to-pilates-foundations/
Hope to see you soon for a new workout! ✨
To add to some of the exercises is it ok to use a resistance band? Or you would not recommend it. Thanks for the video, Great channel! :)
Oh absolutely, that would be a fabulous addition! Go for it! Thanks for following along!
Have you done a video with a magic ring? Looking for some inspiration
Annie Baldry Hi Annie, great question. I think I must have at least one here on my channel (not sure which one) if not check my Instagram channel for inspiration or even check Equitness channel she is a friend and does amazing workouts with the ring !! 😊🙏🏼💕
Abraço de Portugal !!
What is the circumference of the ball used here? :)
Hi Katrin, you have all the info about my equipment here: www.goneadventuring.com/equipment/
And I give more details about the ball here as it should correspond to your size: www.goneadventuring.com/our-fitball/
See you soon! 😘
What's size of the ball please
It is around 25-27 inches.
💝💝💝💝💝💝💝💝
Thanks a lot for your comment! Hope to see you soon for a new workout 😘
Wow, I feel like I should pay you
LOL, then do it! 😂 You can subscribe to my webiste and get hundreds more videos: Reformer, chair, ball, mat, weights // Pilates, HIIT, cardio and more ! 💕Join me here www.goneadventuring.com
I followed your workout for about 20 minutes but started feeling dizzy and had to stop. Otherwise, I enjoyed it.
Wonderful! Thank you for taking time. Take it easy. it is always a good thing to just take your time and stop or take a break if your feeling dizzy.
Please advise us, how to tell if the ball is correctly inflated? Mine looks quite circular, and when I squeeze it, it's hard to lose its shape. However when I sit on it, it's not spheric anymore. Should I inflate it even more, so it's always spheric no matter my weight ? Is this even possible? Sorry if the question is stupid, I'm new with the ball
Good question Milla! I think you are doing it right! 😉 There is no way that it remains round in all circumstances. As you will notice in my videos, mine becomes also flat when I sit on it. That is actually a good thing that it changes with the shape of your body and adapts to it. 😉
@@GoneAdventuring Thank you for the kind response
Thank YOU for working out with me Milla! 🙏 I hope to see you soon again!
Hi! Inflation of the ball is important. I work with several people of different weights, and need to monitor the ball inflation constantly. Make sure you have the correct ball size for your height, first. Inflate and when you sit on top, your thighs should be at a SLIGHT slope to your feet flat on the floor. I know this is long, but it is important 🤗
Great advice @carolyngresham4713!
Wonderful routine that you shared with uds !!! .I just did with you ,but not with the grace and flexibility that you have. LOL
Hi. The exercises are good , routine basic. But please can you talk less. People look at you, and if you just say few words even none that will enough. You fall in the trap to cover your nervousness by talking, repeatin......cuing too much. People can see you lifting and lowering your legs etc. No need to descriibe what you r doing. A calm, pleasant music onthe back ground will do better