Exercise balls, also known as stability balls, are a versatile piece of exercise equipment that can be used in a variety of ways, working multiple muscle groups. You can work out using the stability ball alone for your exercises or use a ball in conjunction with weights or other exercise equipment.
Core
Along with crunches, you can perform numerous other core exercises with a large exercise ball. Perform the squat-and-reach with a large exercise ball held out in front of you while you are in a squatting position. Reach to the left, right, up and down, challenging your core. An exercise called the plank can also be performed with a large exercise ball. The original plank is performed in the push-up position, with your forearms supporting your weight instead of your hands. You hold this position as you tighten your core. With the exercise ball plank, you support yourself with your hands on the floor and your upper thighs resting on the stability ball.
Lower Body
Large exercise balls can help tone the lower body. Bridge is an exercise that works on toning your glutes. Lie on the floor with knees apart, place your feet on the ball and lift your hips off the ground. In this exercise, you use the stability ball as your pushing-off point. To do exercise ball squats, place an exercise ball between your back and the wall and perform a standard squat.
Upper Body
Perform standard push-ups with your thighs on the exercise ball. More advanced push-up methods involve putting your hands on the stability ball with feet on the floor or your feet on the ball and your hands on the floor. To add barbells to your routine, use the ball in place of a bench for presses and triceps extensions. Alternatively, you can prop your feet up on the ball with legs bent while lying on your back on the ground doing presses.
Advantages
Exercise balls add a new dimension to any exercise you perform. Your muscles will be tensed just balancing your body on the ball, no matter your position. The ball can easily add resistance in some exercises in which it is not practical to use free weights. When choosing a stability ball, find one that fits your size, which is essential to proper use.
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