Pilates, yoga and weighted ball exercises are each beneficial in strengthening the core muscles, lengthening muscles and gaining overall flexibility and better control over your breath. Pilates exercises are designed to target the core, while yoga exercises can be done for specific muscle groups or to target the entire body. Weighted balls can be added to Pilates or yoga exercises to add more intensity and make you work harder during your workout.
Pilates Exercises
According to the Pilates Alliance Method's homepage, Pilates was developed by Joseph Pilates and is "a method of exercise and physical movement designed to stretch, strengthen and balance the body...with systematic exercises coupled with focused breathing patterns." Like yoga, Pilates has many benefits, most specifically an increase in strength among the abdominal and lower back muscles. At the center of every Pilates practice is a focus on the core, which is said to improve posture, lung capacity, strength and flexibility. Pilates exercises in particular may lead to development of toned core muscles, better control over your breathing and an improvement in bone density. Pilates exercises are also gentle on the joints, as most as done on a mat.
Yoga Exercises
Yoga originated in India and dates back to 5000 years ago. It is a method of practicing asanas, or poses, each with a specific breathing pattern and each with several benefits to both mind and body. Yoga exercises are versatile and can be done in set sequences to get a full-body practice, or to isolate certain areas, such as a devoting a full practice to back bends or hip openers. Yoga exercises require yaou to consciously form an awareness of every muscle of the body using your breath to bring you deeper into each pose. Like Pilates, breath is a key component of each yoga asana. Yoga asanas include standing and seated asanas, balances and inversions.
Weighted Ball Exercises
Weighted balls come in a variety of sizes, some are smaller and softer so that you can hold one in each hand. Pilates and yoga weighted balls range in size from 1.5 pounds to 7 pounds and are held in the hands or placed on or under different parts of the body. Incorporating them into your exercise routine could include placing them under the sits bones when doing Pilates scissor kicks, or holding them while in Warrior II pose to enhance the resistance during the exercise. Pilates and yoga are more detailed and precise than cardio exercise or strength training, and using weighted balls may be a better option than dumbbells as they are smaller in size and fit more comfortably in your hands. This allows you to stay more focused on your breathing and movement in your Pilates and yoga workouts.
Warning
Before beginning any Pilates, yoga or weighted ball exercise program, be sure to check with your medical professional. With Pilates and yoga, women who are pregnant can opt for specific prenatal classes or workouts that cater to their needs. Researching different types of yoga and Pilates, like power yoga versus Ashtanga yoga, or Power Pilates versus Pilates on the reformer, will present different exercises and give you the best chance at choosing the right routine.
References
- Pilates Method Alliance: What is Pilates
- "Illustrated Light on Yoga"; B.K.S. Iyengar; 2000
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