Strengthen and enhance balance using a chair and a Pilates ball for your workout routine
In a bid to help seniors rebuild strength and improve balance after a hospital stay, a simple six-move Pilates ball chair workout has been designed. This routine, suitable for individuals of all fitness levels, combines gentle Pilates principles with chair support and ball resistance, making it accessible and effective.
1. **Seated Ball Squeeze** - Sit upright in a sturdy chair, feet flat on the floor, and place a small Pilates ball or soft exercise ball between your knees. - Gently squeeze the ball using your inner thighs, hold for 3-5 seconds, then release. - Repeat for 10-15 repetitions. - This exercise strengthens inner thighs and pelvic floor muscles, helping to improve posture and stability.
2. **Seated Knee Lifts with Ball** - Sit tall in the chair holding the ball between your hands or tucked under one thigh. - Lift one knee toward your chest, hold briefly, then lower it back down. - Alternate legs, performing 10-15 lifts per leg. - This exercise enhances lower abdominal strength, hip mobility, and balance.
3. **Ball Press and Lift** - Sit on the chair with the ball held between your hands at chest level. - Press the ball firmly with your palms so the muscles in your arms and chest engage. - While pressing, sit tall and slightly lift both feet off the floor, engaging your core. - Hold for 3-5 seconds and then lower feet and release pressure. - Repeat 8-12 times. - This exercise strengthens core, arms, and chest muscles simultaneously.
4. **Seated Torso Twists with Ball** - Sit in the chair holding the ball in front of you at chest height. - Keeping hips stable, slowly rotate your torso to the right as far as comfortable, then back to center. - Repeat to the left side. - Complete 10-12 twists on each side. - This exercise engages the oblique muscles and enhances spinal mobility with gentle rotation, important for core strength and balance.
5. **Seated Ball Reach and Stretch** - Hold the ball with both hands overhead while sitting tall. - Inhale and lengthen through your spine, then exhale and slowly reach the ball forward, extending your arms. - Return the ball overhead and repeat the stretch 8-10 times. - This exercise opens the chest and shoulders, improves posture, and lengthens the spine.
6. **Overhead Sway** - Hold the ball with both hands overhead, arms extended. - Slowly sway the ball from side to side, performing 8 reps, alternating sides with each rep. - This exercise improves shoulder mobility and coordination while engaging the core.
The Pilates ball used in this workout is available on Amazon for US$8.95 (originally US$11.95). To perform the workout, follow the instructions, move slowly and with control, breathe deeply and consistently, and modify range of motion according to comfort and ability. Aim to complete this routine 2-3 times per week for best results with strength, balance, and mobility.
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This routine offers a low-impact, seated exercise option for seniors looking to reap the benefits of Pilates without putting undue strain on their joints. By incorporating this workout into their fitness regimen, seniors can expect to see improvements in core and limb strength, as well as balance.
- By adopting these Pilates ball chair exercises, seniors can engage in a science-backed health-and-wellness routine that specifically targets strengthening inner thighs, lower abdominals, core, arms, chest, oblique muscles, and shoulders, all vital aspects of fitness-and-exercise.
- Consistently practicing these workouts can lead to improvement in posture, spinal mobility, shoulder mobility, balance, and coordination, overall enhancing the quality of life and supporting the elderly's health-and-wellness journey.
