6 Scorching Ways To Use A Stability Ball
One of the most underrated pieces of fitness equipment is the stability ball. More and more of us are using them in lieu of desk chairs to improve our core strength and overall posture, but there are so many other ways you can integrate this simple tool into your workouts. From building strength to testing your balance to toning in all the right places, your options are endless.
So we decided to craft a little circuit workout using none other than the stability ball. You can snag one for your home gym for as little as $11 or use the one in your local gym. Move through the following six exercises carefully and mindfully, engaging the relevant muscle groups as you go. Once you’ve made it through the circuit, repeat it up to three times for a scorcher of a sweat session!
1. Stability Ball Pushups
Start in a high plank position with your toes pressed into the floor and your hands gripping the sides of the stability ball (toward the top for balance and wrist range of motion). Keeping your core and glutes engaged, bend your elbows as you lower your torso closer to the ball in a pushup position. As you exhale, straighten your arms and return to the starting position to complete one rep. Repeat 10 to 15 times.
2. Stability Ball Spiderman Crunches
Start in a high plank position with your toes pressed into the floor and your hands gripping the sides of the stability ball (toward the top for balance). Engage your core and shoulders as you lift your right foot off the floor and bring your right knee out toward your right elbow. Return your right foot to the high plank position. Now lift your left foot off the floor and bring your left knee out toward your left elbow. Return your left foot to the high plank position to complete one rep. Move through 10 to 15 reps.
3. Stability Ball Hamstring Curls
Lie on your back on the floor with your heels resting on the top of the stability ball and your arms resting by your sides with your palms pressing into the floor. Using your core and glutes, lift your hips off the floor to form a straight line with your body from your shoulders to your heels. Now, use your hamstrings to bend your knees and roll the ball in toward your back as you hold your hips steady in the air. Slowly release to the bridge position. Complete 10 to 15 hamstring curls before lowering your body back down to the floor entirely.
4. Stability Ball V-Pass
Lie on your back on the floor with your hands reaching overhead in a “V” position, holding the stability ball, with your legs extended in a “V” position as well. Engaging your core, legs
5. Stability Ball Ab Pike And Jackknife Combo
Start in high plank position with your hands pressed into the floor and stacked beneath your shoulders and your toes balancing on the top of the stability ball. As you exhale, engage your core to lift your hips straight up in the air, keeping your legs straight and rolling the ball closer toward your hands. Return to the high plank position. As you exhale again, engage your core as you bend your knees in toward your chest, keeping your hips level with your shoulders and rolling the ball closer toward your hands. Return to the high plank position. Repeat this pike and jackknife combo 10 times.
6. Stability Ball Superman Back Extensions
Lie on your stomach with the stability ball sitting right around your hips, your toes pressing into the floor and your upper body relaxed over the other side of the ball. Engaging your core and the backs of your legs, extend your arms directly overhead (like you’re Superman flying) and lift your upper torso off of the stability ball. As you inhale, release to the starting position. Complete 15 reps, focusing on how you’re using your lower back muscles to both lift and balance simultaneously.
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