A stability ball is very good for training the core muscles: abdominals, back and hips. Exercises completed with a stability ball challenge the core muscles by requiring them to engage to balance the body. Several ball exercises are appropriate for beginners. Make sure to do a five- to 10-minute cardiovascular warmup before your ball routine.
Core Warmup
Start your ball routine with a good warmup for the core. Place your ball on the ground and sit on top of it. Keep your legs bent at a right angle with your feet flat on the ground. Start with your feet about hip-width apart and your hands holding the ball in place. Breathe deeply in and out while balancing on the ball. Complete five to 10 inhalations. As you progress, lift your hands off the ball and hold them out to the side for balance or place them gently on the tops of your thighs. If you need even more of a challenge, move your feet closer together.
Crunches
Walk your feet out to lie back on your ball. The ball should be in the small of your back and your feet should be about shoulder-width apart. Place your hands behind your head with your elbows wide. Perform a crunch, keeping your chin off your chest. Make sure to keep your belly button pulled in toward your spine. Complete three sets of eight repetitions. As your progress, increase the difficulty of your crunch by rolling your torso off the ball a little more.
Reverse Crunch
Get off your ball and lay down on your back on the ground. Place your lower legs up on the ball with your feet spread apart. Your legs should make at a right angle with all of your leg in contact with the ball. Extend your arms alongside your body, palms down. Pinch the ball between your heels and your rear end and lift the ball off the ground. Curl your knees up toward your shoulders, crunching your lower abdominal muscles. Complete three sets of eight reverse crunches.
Wall Squats
Stand up and take your ball to a wall. Place the ball against the wall and turn to rest your back on it. The ball should rest in the arch of your lower back. Squat down until your legs are at a right angle, and then straighten up. Complete one set of three repetitions. Next lower your body down until your legs are in a right angle. Stay low and pulse for eight little pulses. Finally, stop with your legs at a right angle and hold for a count of eight. Repeat the cycle of all three exercises two more times.
Member Comments