Stability balls are already found in many households across Dallas, but just owning one doesn't mean it's being used to its full potential. So dust yours off, or simply purchase one at Target, Walmart or any sports store like Sports Authority and get on the ball!
Before you begin, be sure your stability ball is inflated to it's correct size. That size may be printed on the outside of your ball. This size is a maximum limit, so do not go past this limit as it may result in a burst ball.
Next, be sure to warm up at least 5 to 10 minutes before beginning these exercises.
- Push Ups: Two hands on the ball with feet behind you in a plank position. Slowly lower your chest downwards while keeping the ball steady, then rising back up. Check out the picture for a great example.
- Squats: Place the ball at your lower back and against a wall. As you lower your hips down, keep the ball pressed against the wall. Be sure that your feet are far enough away from the wall so that your knees don't go past your feet as you squat.
- Crunches: Sit on the ball and place your lower back in the center. With your hands behind you head lay back and curl your upper body forward, contracting your abdominal muscles. Lay back to flat, making sure to control every aspect of this motion.
- Lunges: Stand in front of the ball and place one foot on top of the ball. With your legs spread far apart, lower your hips down into a lunge. This is a great balance and knee strengthening exercise. Repeat for both legs.
- Knee Tucks: Hold your body in a plank position with your hands on the floor. Next place your feet on top of the ball which should be behind you. Once you are balanced, pull the ball in toward you by tucking your knees into your chest. Place the ball back where you started and repeat.
- Hamstring Curls: Lie on your back on the floor. Place the ball underneath your and hips lifted off the ground. Pull your heels toward your butt and then straight back out. Keep your hips off the ground the entire time and repeat.
- Side Crunches: Lay on the ball on your side with your belly button lined up with the center. Spread your feet apart on the ground to help with balance. With your hands behind your head, pull your upper body toward the ceiling to contract your side abdominal wall. Release back to the starting position and repeat.
- Lateral Squat: Stand with the ball to the side of you. With one foot on top of the ball, preform a one legged squat while the foot on top of the ball roles the ball outward. As you raise back up to a standing position, return the ball toward you.
Perform each exercise 10 to 15 times for a total of 2 to 3 sets. The stabiity ball is an excellent core and balance trainer for all ages. This is a great tool to get the whole family involved in working out!
Article from the Dallas Fitness Examiner