Stability balls, sometimes called Swiss balls, gym balls, fit balls or exercise balls are oversized inflatable spheres which can used for a wide variety of exercises. Stability balls come in a range of sizes to suit the height of the user. To check if your stability ball is the correct size, sit on it with your feet flat on the floor and your legs bent. Your knees should be flexed to 90 degrees and level with your hips with your thighs parallel to the floor. There are a wide variety of exercises you can perform using a stability ball.
Stability Ball Squats
Stability ball squats will work your legs while providing support for your lower back. Stand with your back around 24 inches from a sturdy wall and place the ball in your lumbar curve. Keep your feet flat on the floor and lean back gently against the ball so that it is held in place against the wall. Cross your hands in front of your chest. Keep your back in contact with the ball, bend your knees and squat down until your thighs are parallel to the floor. Push back up into the starting position and repeat.
Stability Ball Crunches
By increasing the range of movement available at your spine, performing crunches on a stability ball is more demanding than the traditional floor based version. Sit on your ball and walk your feet forward while leaning backward. Your lower back should be wrapped around the curve of the ball and your shoulders, hips and knees aligned. Place your hands on either side of your head, across your chest or resting on your legs. Use your abdominal muscles to lift your shoulders and upper back off the ball. Hold this most contracted position for a second before lowering back down to the starting position and repeating.
Stability Ball Push-ups
Performing push-ups using a stability ball makes this traditional upper body exercise much more challenging. The ball is constantly wobbling and you must use your shoulder muscles to stabilize your body. Place your hands on either side of the top of the ball and walk your feet back so that you are in a push-up position. Your feet, hips and shoulders should form a straight line and your hands should be directly below your shoulders. Without allowing your back to sag, bend your elbows and lower your chest to the ball. Push back up by extending your elbows and repeat. You can make this exercise more challenging by elevating your feet on an exercise bench or balancing on one leg.
Stability Ball Hip Bridge
To strengthen your lower back, glutes and hamstrings, sit on your ball and walk your feet forward as you lean back. The ball should be directly behind your shoulders, your knees bent to 90 degrees and your body parallel to the floor. Maintaining tension in your legs and back, hold this bridge position for as long as is comfortable. Make this exercise harder by balancing on one leg or holding a weight across your hips.
Stability Ball Back Extensions
This exercise will strengthen your lower back. Lie face down on the ball with your feet anchored against a wall, your legs straight and the ball beneath your hips. Place your hands behind your back, across your chest or at the sides your head. Roll your upper body around the ball to start the exercise. Push your hips into the ball and extend your spine so that your shoulders, hips and knees form a straight line. Hold this position for a second before bending forward and returning to the starting position and repeating. Avoid overextending your lower back, as this may lead to injury.
References
- "Stronger Abs and Back"; Dean and Greg Brittenham; 1997
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt, and Brett Brungardt; 1995
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