Stability ball may look like a space hopper without handles, but it’s a fantastic investment for those who want to do simple workouts at home. I’ve put together a few stability ball exercises below but there is so much you can do – why not send me some ideas!
When you first start working out, exercising multiple muscle groups together lets you move through a full-body workout quickly without sacrificing results.
These exercises also shorten the inevitable learning curve when you first start strength-training, and prepare you for real-world activities, like moving boxes at work or playing with your kids.
Aim for eight to 12 repetitions of each exercise.
When choosing a stability ball you will notice they come in different sizes – you should get one where your knees are level with or just below your pelvis when you sit on it!
1. Ball Pushups
Women can do full-body pushups, just like men. But if you’re just starting out, try an easier variation of this chest, arm and shoulder exercise. Instead of doing pushups with your hands and feet on the floor, place both hands on the ball, then walk your feet back until your body is straight. Do pushups from this position. Move your hands to progressively lower surfaces as you get stronger, until you’re doing full pushups on the floor.
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
3. Wall Squat
Find a wall with a flat surface void of any obstructions. Place the stability ball on the wall behind your body and lean against it. Place your feet forward slightly and your stance can range from narrow to wide depending on the desired results. Slowly lower yourself until your knees bend to 90-degrees or slightly more. The beginner doesn’t have to go down as far but for the ultimate results a full range of motion is encouraged. At the bottom of the motion push through your heels and drive your body back to the starting position.
According to research sponsored by the American Council on Exercise, stability ball crunches are one of the best all-around abdominal exercises. As you gain strength, endurance and experience, you’ll also be able to put the stability ball to work for a number of other challenging core exercises. For now, sit on the ball and then slowly lie back as you walk your feet forward. Stop when the ball supports your back from hips to shoulders. Squeeze your abs, flexing your spine as for a normal crunch.
5. Ball Circles
Sit on the ball and place your hands on the ball for balance or place them behind your head (more difficult). Slowly begin to move your hips in a circle to the right and left keeping your abs tight. Start with small circles and as you get comfortable do larger circles.