Stability balls are found in each and every exercise center. Fitness trainers, physical therapists and athletic trainers put stability balls to good use. The benefit of a stability ball is its unstable surface causes a unique physiological response. Stability ball exercises create better overall muscle recruitment. One area that is enhanced by stability ball training is the legs. You can design an entire lower body program with a stability ball.
Ball Squats
Ball squats are an elementary lower body strength exercise. The quadriceps, hamstrings and gluteals are squat targets. Place a ball on a flat stable wall. Stand up with your lower back pressing on the middle of the ball. Your back and legs are straight with your feet shoulder width. Slowly lower your hips by bending your knees. Pause momentarily once your thighs are horizontal to the floor. Straighten your legs to bring your hips upward. Begin another downward motion once your knees fully extend. Terminate the exercise once proper form is sacrificed. Holding dumbbells or a medicine ball progresses this exercise.
Supine Ball Bridge
Supine ball bridges primarily stabilize the hamstrings and gluteals. Lie on your back with a stability ball placed near the feet. Straighten your legs and place your heels on top of the ball. Stack your legs together to keep your heels in position. Elevate your hips while contracting your glutes and abdominals. Hold your glute-abdominal contraction for three seconds at a full hip extension. Lower your hips while keeping your trunk and hip stabilization. Begin another repetition once your hips are just shy of the floor. Cease the exercise once you are unable to stabilize your trunk. You can also execute a hamstring curl out of the bridge.
Supine Ball Walkouts
Supine ball walkouts are bio mechanically similar to bridges. Sit on top of a ball with your knees bent and feet on the floor. Set your feet so your legs are right angles. Walk your feet forward and away from the ball. Lean back into the ball as you walk out. Hold your body bridge once your torso is horizontal to the floor. Align your feet, knees and hips so your legs are right angles. Tighten your glutes and abdominals during the 20 second bridge. Walk your feet toward the ball and sit up tall. Rest for about 10 seconds once you reach your starting position. A total of five ball walkouts is sufficient for most exercisers. A chest press or tricep extension can be performed from a walkout position.
Single Leg Squat With Stability ball
A single leg squat is an advanced lower body movement. Stability ball utilization increases balance, proprioception and mobility. Place a ball behind you to the left. Stand up with your right foot in front of your body. Bend your left knee and place the top of your left foot on the ball. Slowly lower your right hip and bend your right knee. Pause slightly once your right leg is just shy of a right angle. Your left leg stays stationery as your right leg squats. Straighten your right leg to bring the right hip up. Continue onto another right leg squat at a full right knee extension. Switch leg roles once you reach your designated number of repetitions. You can put a free weight device in your hands to add an external resistance.
References
- "Stability Ball Training: A Guide for Fitness Professionals from ACE"; Christine Cunningham, Sabra Bonelli; 2003
- "Functional Training for Sports"; Micheal Boyle; 2003
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