Boost your Pilates practice with a Gym Ball

Intermediate 4 weeks 3x/week
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A 4-week programme to follow "Get started with Pilates using a Gym Ball"
We're going to consolidate the basics from the previous programmes and go deeper for even more benefits.

The programme is structured in the same way: each workout features three parts: pre-Pilates to get into the flow (breathing, posture and balance), three exercises to work the entire body, and a final phase of relaxation.

From one week to the next, the exercises will either get longer or harder! Let's go!

You need to have Decathlon Coach application to launch this program !

Week 1 - We'll start with nine intermediate exercises!

Before beginning the Boost your Pilates Practice with a Swiss Ball, be sure to check out our other programmes to make sure you have the basics down.

  • 01. Back strengthening (11')
  • 02. Shape your waist (8'30")
  • 03. Toning your lower body (8'50")

Week 2 - Increasing exercise time

This week, we'll do the exercises from week 1 at a level 2 intensity (intermediate) to push harder and get a stronger challenge. However, if you feel any pain at all, especially in your back, go back to the level 1 options to stay safe and maintain the integrity of the position. The point of wellness is to be kind to yourself!

  • 04. Back strengthening (9'55")
  • 05. Shape your waist (9'05")
  • 06. Toning your lower body (10'45")

Week 3 - Variations on the exercises

Before beginning the Boost your Pilates Practice with a Swiss Ball, be sure to check out our other programmes to make sure you have the basics down.

  • 07. Strengthening the back (11'10")
  • 08. Shape your waist (9'10")
  • 09. Strengthen the lower body (9'10")

Week 4 - Wrapping up the programme

This week we'll increase the duration of certain exercises by a few seconds. For a more intense experience, you can do the exercises with your eyes closed.

  • 10. Strengthening the back (11'50")
  • 11. Shape your waist (9'10")
  • 12. Strengthen the lower body (11'45")

Coach advice

"Make sure you have the right size ball and that it is properly inflated for your comfort and safety. Practise in a safe area, especially when doing balancing postures."
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