Total Body Stability Ball Workout
When it comes to fitness equipment, there’s little that works your whole body better than a stability ball. Swiss balls, or fitness balls are a great way to improve strength, endurance, cardio, and balance and they’re not as expensive, nor space-consuming as other fitness equipment. By exercising on an unstable surface, you have to engage all your muscles, which improves strength and builds stability, working your core throughout all the exercises you’re doing. Also, if you suffered an injury, stability balls can reduce spinal and muscle strain during certain movements.
To get the most from your workout, make sure you choose the correct size exercises ball. Most balls come in three diameters based on the user height: 55 cm for people between 4’11 and 5’4, 65 cm for those between 5’4’’ and 5’7’’ and 75 cm for tall people (between 5’11’ and 6’7’’). The best way to find what bouncing ball is good for you is to sit on the ball before purchasing it and make sure the hips are at right angles with the floor.
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HOW TO WORK OUT
Reps of this workout will depend on your fitness levels, but for most of these exercises we recommend doing 3 to 5 sets. After a few workouts, you can increase the number of sets to really test your strength. Are you ready? These moves will take the bouncing ball way beyond the basic crunch.
Squat and Swing (15X)
- Stand with your feet apart, wider than shoulder width and with your knees and toes turned to the side.
- As you lower your ball towards the floor, lower down into a pile squat.
- Press to your heels to straighten the legs as you rise the ball over your head.
Lunges on a Ball (15 reps each side)
Doing lunges on a stability ball will offer the instability you need to make your lower back work even more.
- Place the top of the right foot on the ball and keep your knees soft.
- Place your arms forward at shoulder height. If you feel that balancing in this position is to challenging for you, open your arms out to the sides.
- Pull your abs toward your spine. Bend the right knee, engage your glutes and lunge. The stability ball will move back and your shin will move to top of the ball.
Superman Ball Lifts (10 lifts)
Superman Ball Lifts are a butt-challenging variation of the standard Superman exercises.
- Sit on your belly while you hold your exercises ball between your feet.
- Keep your abs engaged. Extend your arms straight out in front of you (you’ll look like Superman, hence the name of the exercise).
- Squeeze the ball as you inhale, and lift your arms, knees and chest off the floor. Hold the position for a count of 10, and then release your body back to the floor slowly.
Ball Leg Lifts (15 reps for each side)
This exercises will tone your abs and also a really difficult area to work out without a specialized exercise machine: the inner thighs.
- Lie on the floor on your side with the arms crossed in front of your body. If this position is too uncomfortable for you, rest your head on your hand by bending your bottom elbow.
- Place your exercise ball between your legs and lift the ball up toward the celling. Return in the initial position. This counts as 1 repetition.
Ball Pike to Plank (10 reps)
Maybe one of the most challenging exercises from the workout, but a very effective one.
- Start in a plank position with your shins on the ball and your hands on the floor directly under your shoulders.
- Keep your body in one long line and don’t allow your lower back to arch.
- Pull your abs to your spine and use your core to fold your body in half, while pulling the ball forward toward the hands as your pelvis moves up.
- Your back will become perpendicular to the floor and your toes will move onto the top of the stability ball. Keep your neck stretched out and allow your head to fall between your arms.
- Lower back in the initial position and don’t allow your pelvis to sag below your shoulders.
Stability Ball Crunches (15 reps)
- Sit on your back on the ball (not your upper back), walk your feet away and place your hands behind your back, with your knees bent at right angle.
- Lift your upper body by about 45 degrees, and return to lower to the starting position
Ball Pass (15 reps)
- Lie on the floor on your back, holding a stability ball above your chest, extending your feet toward the ceiling.
- Move your legs and arms away from each other, lowering them toward the ground. Bring them back toward each other, and move the ball from your hands to your legs.
- Then lower your legs and towards the floor again.
- Bring them back together, and transfer the ball back to your hands.
Lying Hamstring Curl (10 reps)
Do you want to a toned tush and back? Here’s the solution.
- Lie flat on your back with an exercises ball under your heels. Bridge your hips up (you will hold this position through the entire exercises).
- Place your arms straight out to the sides (for support only – don’t use them to move). Dig your heels into the ball as you flex your feet.
- Roll the ball toward your body slowly as you curl your heels. DON’T thrust your hips toward the celling, keep them in the bridge position.
- Slowly return to the starting position.