According to Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida, stability ball training improves your core stability and strength, allowing you to lift more weight when you train on a more stable surface. To increase your upper body strength, you must have stabilization strength in your hips and torso, which is your ability to control movement and maintain balance. For many exercises, you can just use your body weight alone.
Ball Push-ups
Step 1
Place your lower legs and feet on the ball and your hands on the ground. Maintain your balance and tighten your buttocks.
Step 2
Inhale and lower your body down until your chest almost touches the ground.
Step 3
Exhale and push yourself back up. Keep your spine in neutral position throughout the exercise. Do 10 to 12 push-ups for three to four sets.
Ball Cobra
Step 1
Lay your lower abdominals and pelvis on top of the ball with your feet and heels pressed against a wall for support.
Step 2
Place your legs hip-width apart and your toes on the ground. Tighten your buttocks for balance and extend both arms in front of your chest toward the ground.
Step 3
Exhale and lift your arms to your sides with your palms facing up. Squeeze your shoulder blades together and hold the position for one deep breath. Keep the ball still and do not arch your lower back.
Step 4
Lower your arms back to starting position, and repeat the movement for 10 to 15 reps for three sets.
Stir the Pot
Step 1
Kneel in front of the ball, and place your forearms on it with your hands in a karate chop position.
Step 2
Lift your knees off the ball, and maintain your spine in neutral position. Breathe three to four times to get used to the position
Step 3
Move your forearms together in a circle clockwise like you are stirring a pot of soup. Do 5 to 10 circles before stirring toward the other side.
Tips and Warnings
- Combine lower body strength exercises with upper body exercises to strengthen your entire body. According to Gray Cook, founder of Functional Movement Systems in Danville, Virginia, increasing your leg and hip strength will increase strength in your upper body, not the other around. Sample exercises include ball squats, lunges, and step-ups.
- If you have back pain or any pain in your body, do not attempt to do these exercises. This workout is for healthy and active people who are already familiar with stability ball training and body weight training. Work with a qualified fitness professional to help you get started on your own workout program.
Things You'll Need
- Stability ball
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
Member Comments