Stability balls are fast becoming a staple in home gyms. These exercise balls range in size from 45 to 75cm. The correct size depends upon the user's height. Stability balls were invented in Europe by physical therapists to help patients strengthen core muscles, according to certified Pilates instructor, Robin Selzer. Stability balls help strengthen and stretch the body, as well as improve coordination. Utilize them to construct a weekly workout routine that targets all the major muscle groups.
Upper Body Workout
Work the upper body using a stability ball and a set of dumbbells. Choose one or two exercises per major muscle group, and perform three to four sets of 10 to 15 repetitions per exercise. For the shoulders, try a seated press. Sit on the stability ball, with feet firmly planted on the ground and raise the dumbbells overhead. Bring them back down until your hands are parallel with your shoulders. Repeat.
Decline push-ups, with the feet balanced on top of the stability ball, target the chest area. Close-grip incline push-ups with hands on the exercise ball will strengthen the triceps. Engage the back by performing hyperextensions on the ball. Include a couple of ab exercises in the upper body workout as well. Perform crunches while leaning back on the wall to thoroughly work the abdominal region.
Lower Body Workout
A stability ball forces the body to maintain stability while performing exercises, therefore strengthening the core throughout the entire workout. Various exercises featuring the stability ball effectively target the leg muscles. Work the quadriceps and glutes by adding single-legged lunges to your workout. Place one foot behind the body on top of the stability ball. Bend the front knee into a lunge position in a controlled manner. Don't allow the knees to extend past the toes to prevent knee injury.
The stability ball leg curl targets the hamstrings. Lay on the floor with feet extended and balanced on top of the ball. Dig the heels into the ball and, using on the hamstring muscles, pull the ball in towards the body, raising the hips in the process. Keep the hands on the ground for support. Squeeze hard at the top of each repetition.
Total Body Circuit
Hit all the muscle groups in a single workout by constructing a simple total body circuit. Choose one or two exercises per muscle group and perform them back to back with no rest, making a complete circuit. Lying rear deltoid raises, dumbbell chest press, seated bicep concentration curls, and Superman back extensions target the upper body muscles and can be performed using the stability ball. Add a side oblique crunch to work the abs. Finish the circuit with a ball squat, a hip bridge, and a calf raise using the exercise ball to work the lower region. Repeat the circuit 2 - 3 times, resting a minute or two between each round. Use a reliable exercise library, such as the Livestrong General Fitness Exercise Library, to learn correct form and exercise procedure, and to avoid injury.
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