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Stability Ball Exercises

Rita Putatunda Oct 22, 2020
An exercise ball workout is a great way to get balanced training, as well as increasing your core strength. This story provides some information regarding stability ball exercises.
You've probably seen them around in your gym, and may have wondered about their use. In the beginning, you might have even though that they were meant for kids, but then you would have spotted some of the fittest men and women using them.
Whether they are called an exercise ball, a stability ball, or a Swiss ball, they can be used for performing many types of workouts for all the body parts.

Beneficial Effects

Stability Ball Exercises

Below mentioned are benefits of stability ball exercises:
  • You can exercise multiple muscles at the same time, while you are forced to balance your body while performing them.
  • Exercise balls can be used at the gym, as well as at home.
  • People of all ages can derive benefits from these workouts.
  • These balls are lightweight & portable.
  • They are not an expensive piece of equipment.
  • They do not require any particular maintenance.
You can use them to exercise the abdominal areas, back, chest, arms, and legs.

Different Exercises

Begin by standing with the exercise ball placed between your lower back and a wall, and your feet about shoulder width apart.
Sitting Wall Rolls
Start squatting down, with the ball rolling along your back, until you come to a sitting position, with your knees parallel to the floor. Then, go back to the standing position. You can repeat this 8 times, and as you get stronger, you can increase it to 3 sets. This regime is great for strengthening your hamstrings and quadriceps.
Lie down with your abdomen on the stability ball, with your body making a 45 degree angle with the floor, while you balance yourself on the tips of your toes.
Straight Back Extensions
Now, extend your arms straight out in front of you, as if you are about to take off like an airplane. Maintain this position to a count of 30, and relax. This exercise can be repeated up to 5 times. It is very good for your entire back area.
Put your hands flat on top of the exercise ball, with your body held at a 45 degree angle with the floor, while you balance on the tips of your toes.
Pushups
Lower your torso by bending your elbows, stopping just a couple of inches or so from the ball, then push back again to the starting position. Repeat for 8 times, and do 3 sets as you get stronger. This is great for your pectoral muscles, shoulder muscles, biceps, triceps, as well as for your abs.
Lie on the exercise ball with your abs facing it, and stabilize yourself with your hands and toes.
Opposite Leg and Hand Extensions
With your face towards the floor, extend your right arm and left leg up together, holding them in this position for about 3-5 seconds; and then, get back to the starting position.
Repeat with the other leg and arm combination. This can be done 8 times for each leg and arm combination. This exercise is very good for your hamstrings, lower back, and upper back.
Lie down on your back, bend your knees, and place your heels on top of the ball. Support yourself by stretching out your arms on both sides.
Hip Lifts
Then, squeezing your buttocks, lift it off the floor, and push your hips upwards. Hold this position for a second or two, and then return to the starting position. This can be repeated 8 times, and can be done up to 3 sets. This is wonderful for your hamstrings.
Start by placing your hands on the floor, and your knees on top of the exercise ball. Your body should be facing down and parallel to the floor.
Elevated Pushups
Now, lower your upper body down until your face is just a couple of inches off the floor, and then push yourself back up. Repeat this 8 times, and this can be done up to 3 sets. This exercise is great for your pectorals, shoulder muscles, biceps, triceps, as well as the abs.
Place your lower back on the exercise ball, and your feet on the floor so that your thighs and upper body are parallel to the floor.
Crunches
Now, do the usual crunches, using your abs to lift your upper back and shoulders, and release them again. Repeat this for 8 times, increasing it up to 3 sets. This is excellent for your abs.

Ab Roll-Ups

Lie down on your back and feet on the floor, and bend your knees. Holding the stability ball with your hands, place it about midway up on your thighs. Start rolling the ball right up to your knees, while you simultaneously lift your shoulders off the floor.
Hold this position for a second or two, and then return to the starting position. This can be repeated 8 times. Once you get stronger, you can do 3 sets. This exercise is great for your abs.

Core Crunches

Start by getting down on your knees, and bending your torso at the waist, while resting your elbows on the stability ball. Then, squeeze your abdominal muscles, and roll the ball in front of you, until your body straightens out. Then, roll back again to the starting position. This should be done 8 times. This is best for your core muscles and abs.

Torso Extensions

Lay your upper body on the ball with your knees on the floor, and your hands behind your head. Lift your upper body up from the ball, until you straighten out your spine, or extend it slightly. Get back to the starting position. This can be done 8 times, and increased up to 3 sets. It does wonders for your upper and lower back.