10 effective exercises with a stability ball for the whole body
A stability ball is a great tool for keeping your body fit. You perform exercises in a precarious position, which makes you at the same time maintain balance. And this is an additional load on your muscles.
The advantage of a stability ball is in the simplicity and effectiveness of its use, which allows people of all ages, gender and health state to use it. The stability ball is also affordable for anyone (Decathlon) and in terms of popularity, gymnastic balls can compete with dumbbells as well.
You can practice at home, outdoor or at the gym.
The benefits of a stability ball
One of the peculiarities of the stability ball is that during the training the motor, vestibular, visual and tactile apparatuses are simultaneously involved in the work. Stability ball exercises are safe and fun. But the most important thing is the undeniable benefits for the body:
- – Good posture. Any exercise with the ball strengthens the muscles of the back.
- – Training of the vestibular apparatus – over time, automatically is developed the ability to keep balance and is improved the coordination of movements.
- – Improving the functions of the cardiovascular system
- – Strengthening the nervous system. Classes with stability ball cheer up, help to relax, and relieve stress.
- – Development of flexibility. During the exercises, all the muscles are warmed up, the joints are stretched.
- – Boosting metabolism and burning fat. Training programs with stability balls help get rid of excess weight.
65 cm - for those who are 160–170 cm tall
75 cm - for those who are 170–200 cm tall
Lower body exercises
Stability Ball Overhead Squats
Stand upright with arms above your head, hold the ball in your hands. Then start doing slow squats. Do not forget to keep the torso vertical, keep the body balance with the help of a ball. Start with one set of 10-15 reps.
Squats and rotations with a stability ball
Stand straight, feet shoulder-width apart, and hold the stability ball in front of your face with your arms outstretched. While doing squats, move the stability ball from the right to the left until its center is over your left leg. Take three slow deep breaths and slowly return to the starting position
In this position, stop for three slow breaths, then slowly return to the start position. Then repeat the exercise in the opposite direction. Start with one set of 10-15 reps.
Single leg ball squats
This is a powerful balance exercise, and you can use a chair for support in case of difficulty. Stand straight, have the ball behind you with your leg on the ball. The distance between the ball and the other leg can be about 50 cm. Then do a squat with one leg. Return to start position then repeat the exercise in the opposite direction. Start with one set of 5-10 reps.
Stability ball leg lifts
Lie with your stomach on the ball with your hands and toes touching the floor. Slowly raise your legs to your body level, stop in this position, take several short breaths, and then return to the start position. Start with one set of 10-15 reps.
Upper body exercises
Stability ball front plank
Separate your feet about hip-width distance in plank with your forearms on the ball. If you want to have more intense exercise, then you can straighten your arms a little. Start with 30 seconds per approach.
Stability ball roll-out
Kneel in front of a stability ball with your knees and place your forearms on the ball. Slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop. Return to start position, repeat 7-15 times per set.
Stability ball reverse extension
Lie prone over the top of a stability ball with your hands behind your head your legs straight and toes touching the ground. If it is difficult to maintain balance, you can hold the ball. Raise your chest high, hold for 2-3 seconds, then lower back down. Start with one set of 10-15 reps.
Stability ball Pike
Begin in a plank position with feet on the ball and hands on the floor just below your shoulders. Tightening your abdominals lift your hips up and pull your feet toward you so that only your toes are on the ball. Hold for 2-3 seconds and slowly return to the starting position. Start with one set of 5-8 reps.
Exercises for torso
Bouncing on a stability ball
This is a great exercise to have some fun and get a good warm-up and blood circulation. Sit straight on the ball with your feet firmly pressed to the floor and start bouncing on the ball, trying to jump as high as possible without taking your feet off the floor. Start with 2-5 minutes.
Stability ball leg lifts
Find a place for this exercise where you can hold on to a stable object. Lie down on the ball stretch your arms behind your head and hold on to a stable object. After that, start lifting your legs towards you. Start with 10-15 reps.
Comments 0