Stability ball training provides you with an unstable surface that improves your stabilization strength and balance. You can perform total-body exercises with the ball alone that helps you also improve your muscular endurance and increase your fat-burning potential in your muscles. Combine other exercise methods with the stability ball to create a wide variety of workouts, such as a medicine ball, resistance bands or dumbbells.
Ball Squats
Step 1
Place the stability against a wall and your lower back against the ball. Stand with your legs about hip-width apart and your feet pointing forward.
Step 2
Squat down as low as you can while keeping your torso upright and your knees and feet pointing forward. Let the ball roll up to your upper spine.
Step 3
Exhale and stand back up. Do not stick your neck forward or move your spine. Perform three sets of 10 to 15 reps.
Ball Pushups
Step 1
Place the tops of your feet and lower shins on top of the stability ball, and put your hands on the ground about shoulder-width apart. Tighten your buttocks to keep your balance and form.
Step 2
Lower your chest toward the ground while keeping your head in alignment with your spine and hips. Do not stick your neck forward.
Step 3
Exhale and push yourself back up. Perform three sets of 10 to 15 reps.
Ball Cobra
Step 1
Lie on top of the stability ball on your lower abs and hips. Place your feet slightly apart and your arms extended below your chest. Tighten your buttocks to keep your balance and form.
Step 2
Raise your arms to your sides and pull them back behind you without moving your spine. Turn your thumbs up and hold this position for one deep breath.
Step 3
Bring your arms back to the starting position. Perform three sets of 10 to 15 reps.
Tips and Warnings
- Perform each exercise consecutively without rest between sets. This method, called circuit training, helps you save time and burn more calories than performing each exercise by themselves, explains Coach Robert dos Remedios, author of "Cardio Strength Training." For example, perform the ball squats for 30 seconds and move on to the pushups for another 30 seconds. Once you have completed one circuit, rest for one minute or less and repeat the circuit two more times.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Cardio Strength Training"; Robert dos Remedios; 2009
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