Exercising with a stability ball, or inflated ball, strengthens joint stability and improves your balance and proprioception, which is your ability to sense your body's position, according to Juan Carlos Santana, director of the Institute of Human Performance. You can perform full-body exercise using the stability ball alone or with other exercise equipment, such as dumbbells or resistance bands.
Superman and Cobra Combo
Rest your lower abs and hips on top of a stability ball. Place your toes on the floor with your legs slightly apart. Hold your arms parallel to each other below your chest. Raise your arms so your biceps are close to your ears; your palms should face each other. Hold this position for two seconds. Lower your arms. Bring them out to your sides by squeezing your shoulder blades together. Turn your palms so your thumbs point up. Hold this position for two seconds, and return to the starting position. This counts as one repetition. Perform three sets of six to eight reps. Do not move your spine during the exercise, and tighten your buttocks to maintain your balance.
Ball Push-Ups
Place your hands on top of the ball, about shoulder-width apart. Rest on your toes with your feet slightly apart. Lower your chest toward the ball until it almost touches it. Do not round your back, stick your hips up or stick your neck forward. Push yourself up quickly while keeping the ball still. Tighten your buttocks to maintain balance. Perform three sets of eight to 10 reps.
Ball Squats
Place the ball between a wall and your lower back. Stand with your feet hip-width apart. Squat down as low as you can with your arms above your head and your knees and feet pointing forward. Keep your torso upright. Brace your abdominal muscles to stand back up. Perform three sets of 10 to 12 reps.
Kneeling Lat Stretch
Kneel in front of the ball. Place your hands on top of it in a karate chop position. Sit back on your heels and roll the ball forward as you lower your body toward the ground. Keep your arms straight and your thumbs pointing up. You should feel a stretch in your armpits, back and hips. Hold the stretch for five to six deep breaths. Bring yourself back to the starting position. Repeat the stretch three more times. If one side of your arm or back feels tighter than the other side, perform an extra set of single arm stretches on that side only, recommends "Athletic Body in Balance" by physical therapist Gray Cook.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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