The small stability ball, or small Swiss ball, is an effective training tool for the body. The balls are a smaller version of the regular sized stability balls. As the name suggests, stability balls are used to strengthen stabilizing muscles such as the core. They can also be used to strengthen other muscles groups, including the chest and legs.
Small Stability Ball Push-Up
The small stability ball push-up mainly involves the chest, triceps, front deltoids and the core. Place the ball on the ground get in a push-up position, with both hands on the ball and your knees off the ground. Lower your chest down by bending the elbows. Once your chest is close to the ground, push back up to the start by extending the elbows.
Small Stability Ball Squat
A variation of the squat exercise can be performed using a small stability ball. The movement primarily works the quadriceps, hamstrings and glutes. Hold the ball with your hands on each side of the ball. Position your feet in a stance slightly wider than shoulder-width apart. Extend your arms out in front of your chest and keep your back straight. Bring your hips down by bending the knees until your thighs are parallel to the floor. Raise your hips back up by extending the knees. Make sure to keep your arms extended out in front of your chest throughout the movement.
Small Stability Ball Lunge
Small stability ball lunges mainly target the quadriceps, hamstrings and glute muscles. Hold the ball with one hand on each side of the ball. Stand with your body in an upright position and legs extended. Extend both out in front of your chest and keep your back straight. Lunge with your right leg forward by flexing your right knee and placing your right foot on the ground. Bring the ball across and to the left side during the downward motion. Keep lunging forward until your left knee is near the ground. Then return back to the initial point by extending the right knee, putting your right foot back to its beginning position and returning your arms extended in front of your chest. Repeat the exercise with the left leg.
Small Stability Ball Russian Twist
The small stability ball Russian twists are for the muscles of the core. Hold the ball with both hands and lay your back on the ground. Bend your knees, place your feet on the ground and hold the ball over your chest. Sit up towards your knees and twist your torso to the right and then to the left. Return back center and lower your torso down to the start.
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