A few years back when I taught group exercise classes, the stability ball was one of my favorite pieces of equipment to use. The exercise possibilities are endless and many can be done using only your own body weight which make them great for exercisers of all levels. Currently, I continue to do these workouts with my trainer. I am sharing some of my favorite no weights needed moves today so Get on the ball!
Get On The Ball-Full Body Stability Ball Workout
Brief explanations of each move:
Bridges: lying on your back on the ball with your upper back and shoulders resting on the ball. Body is in a tabletop position with knees at a 90 degree angle. Drop your hips and then push up through your heels to engage glutes as you raise back up. Hold and squeeze glutes at the top.
Seated Leg lifts: While sitting upright on the ball, left foot is planted on the floor. Extend right leg out at a 90 angle and engage quad muscle to lift and lower leg. Engage abs and use core to balance on ball while staying centered on ball. Repeat with left leg.
Hamstring Curls: Lying on the floor, place you heels on the top of the ball. Lift your hips off the ground to form a straight line with your body. Pull the ball in towards your body with your heels, using your hamstrings, and back out again. Remember to keep you hips up in line with your body.
Crunches with legs on the ball: Start lying on your back on the floor with your legs draped over the ball. Perform crunches with your hands lightly supporting your head looking up at the ceiling.
Knee Tucks: Start in a plank position with your hands on the ground and your feet or shins on the ball. Weight is forward engaging your arms and core. Pull your knees in toward your chest and push back out.
Push ups: When finished with the knee tucks remain in the plank position and perform pushups with elbows staying close to your body. Lessen the intensity by placing more of your shins onto the ball.
Ab roll outs: Kneeling in front of the ball, place your hand on the ball palms down. Making sure to keep your arms straight, engage your core and roll the ball out and use your abs to pull the ball back in feeling the crunch at the top.
Ball Pass: Start lying on your back with the ball between your feet and arms above your head on the floor. Engage core and lift your legs straight up while crunching your upper body up so that the ball is passed to your hands. Holding the ball in your hands, return your upper body to the ground and legs to the floor. Repeat sequence.
Reverse crunches: Start lying on the ground, with knees bent. Place ball between your knees and lift your hips to a reverse crunch.
Swimmers: Lying face down with your hips on the ball, simultaneously lift your right hand and left leg to form a straight line with your body keeping both arm and leg straight. Repeat with the other side.
All done? Do a whole body stretch by lying, with your back on the ball, and relaxing your arms, head and neck and “hang out” for a few minutes.
These are some of my favorite stability ball exercises. They may or may not be appropriate for you and are offered only as a suggestion.
What are your favorite stability ball exercises?
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