Exercise balls are an ideal modality for strength training because they are useful for a variety of needs and goals. There are two types of balls used for exercise, they are medicine balls and stability balls. Both balls are used to improve proprioception, balance, and the ability to perform activities of daily living. Use both types of exercise balls in your workout to add variety and to challenge the muscles of the body in new ways.
Step 1
Perform the jackknife exercise on a stability ball to strengthen the abdominal muscles. Crouch down and place your abdomen on top of the ball. Roll your body forward and place your hands on the ground in front of the stability ball. Hold your body in one straight line in the push-up position. Keep the legs straight and bend your waist, elevate your hips and knees and move them closer to the torso. Extend your legs and move the ball back to starting position. Use slow and controlled movements to perform this exercise. perform 10 to 12 repetitions of this exercise.
Step 2
Perform the split squat exercise on a stability ball to strengthen all the muscles in the legs and hips. Stand in front of the stability ball and place the laces of your left shoe on top of the ball. Shift your right foot forward and put all your weight on the supporting leg. Drop your hips and roll your left leg back until your right leg is bent to 90 degrees. Hold this position for two seconds then return to starting position. Repeat this flexing and extending of the legs for 10 to 12 repetitions then switch legs.
Step 3
Perform the standing medicine ball press-away to strengthen the chest and shoulder. Stand 3 to 4 feet away from a wall. Position the medicine ball up against the wall about 4 in. below the line of your shoulder. Hold the medicine ball with an extended arm against the wall. Stand on your toes and contract your abdominal muscles. While keeping your core tight and without rotating at your core, bend your elbow and lower your body toward the wall. Extend your elbow and return to the starting position. Perform as many repetitions as possible using good form then switch and perform repetitions on the other side.
Tips and Warnings
- Allow 48 hours of rest between muscle groups. Incorporate exercise ball training into resistance training routine.
- If you're unsure of how to use an exercise ball, enlist the help of a qualified fitness professional.
Things You'll Need
- Stability ball
- Medicine ball
References
- "Strength Ball Training 2nd edition"; Lorne Goldenberg, Peter Twist; 2007
- ShapeFit: Stability Ball Training-Benefits of Exercising With a Ball
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