You might've been at the gym while using training devices such as jump ropes, dumbbells and medicine balls to improve and maximize your exercises routines. But have you ever considered the exercise ball?
An exercise ball, also known as a stability ball, Swiss ball, or ergonomic ball, is an excellent tool for working your abdominal muscles. It is used to provide many benefits for your back, as it can promote muscle strength and very good posture. It is a great tool you can use in many different ways.
An exercise ball is advantageous because the soft surface provides ergonomic support that may be more comfortable for people with back problems, arthritis, and other body weaknesses.
Stability ball exercises challenge your balance and force your body to engage your core muscles, making it a great addition to any routine!
Are you feeling adventurous? Try a couple of stability ball exercises for a change of pace the next time you hit the gym or during your home workout.
5 Effective Exercises You Can Try with an Exercise Ball
If you want to try exercises with an exercise ball but don't yet own one, check our shop to get the best ball for your needs.
When you sit on the ball, your knees should form a right angle, while your thighs are parallel to the ground. A properly sized exercise ball should allow you to sit at a desk as comfortably as a regular office chair.
Some exercises you may consider are as follows.
1. Sit-ups: If you're looking to work your abdominal muscles, ab exercises are a good way to start. To start, sit up straight on the ball with your hands near your ears and kick your feet out until the ball rests below your mid-back.
Keeping your knees bent at a right angle, lift your body to a 45-degree angle (or as far as you can go), and exhale as you rise. Now return to the starting position to complete one rep.
2. Reverse back extensions: You can effectively work your back with one of our favorite stability ball exercises. To complete this exercise, lie down with your stomach on the ball and keep your hands on the floor. Then roll forward until your hips are on the ball and the front of your body is in a plank position.
Raise your legs off the floor until they form a straight line with the rest of your body. Then, squeeze your legs together before placing them back on the floor.
3. Squats with the ball overhead: To perform this particular move, hold the ball at chest level with your feet slightly wider than your hips. Now lower your body into a wide squat and touch the ball to the floor. To complete one rep, raise the ball overhead. This exercise works the chest, arms, shoulders, and legs.
4. Pushups: Pushups are great for working out your chest and triceps. Why not improve movement by using an exercise ball? To start, get into a plank position on the ball with your hands flat on the floor, and your ankles resting on the ball. Your body should be straight and parallel with the floor. Lower your upper body to the floor and hold this position for three seconds. Then lift up to where you started, back to the plank position. The head must remain in line with the spine during this exercise.
5. Lunges: Adding a stability ball to your lunge program adds a new dimension to the exercise. To begin, place your left foot's top on top of the ball. Maintain a flat right foot on the floor and a slight bend in your right knee. Maintain your equilibrium by extending your arms to the sides or leaning forward, keeping your arms in line with your shoulders.
Slowly bend your right knee with your abdominal muscle engaged, hold for a moment, then straighten your right leg to complete the rep. Do several reps before switching sides.
If you want to stretch after an intense workout with the stability ball, consider leaning back with your back on the ball to stretch the front of your body. Always seek medical advice before commencing any workout program.
Keep in mind that when performing exercises with a ball, the important thing is to contract your muscles as much as possible to obtain better results and maintain core stability. You can visit our shop to get your exercise ball to plan an amazing at-home workout.