Stability balls, also known as exercise balls, are among the most popular types of training apparatus due to their effectiveness and the variety of exercises that they offer. The balls can be used to train the chest, core, legs and other muscles of the body. Stability balls come in different sizes to accommodate the differing heights of trainees. For each of the exercises, perform 3 sets of 12 to 15 reps.
Ball Close-Grip Pushup
The ball close-grip pushup is an exercise that works the chest, front shoulders, triceps and core muscles. To perform the exercise, place the ball on the ground. Put your feet up on the ball, extend your legs and put your hands on the ground at a distance closer than shoulder-width apart. Bring your torso downward by bending your elbows until your chest is close to the ground. Bring your torso back up to the beginning position by extending your elbows.
Ball Wall Squat
Ball wall squats are a movement mainly for the quadriceps and core muscles. To execute the movement, begin by placing the ball on the wall and position your lower back up against the ball to hold it in place. Place your feet out in front of you at a distance a bit wider than shoulder-width apart. Lower your hips by bending your knees until your thighs are about parallel to the ground. Raise your hips up to the start by extending your knees.
Ball Knee Pull-In
The ball knee pull-in is an exercise that works the quadriceps and core muscles. To perform the exercise, put the ball on the ground. Put your forearms on the ball with your arms bent, extend your legs and place your feet on the ground at a distance that is shoulder-width apart. Bring your right knee toward the ball by bending your right knee. Bring your right knee away from the ball to the beginning position by extending your right knee. Repeat the exercise with your left leg.
Lying Ball Reverse Crunch
Lying ball reverse crunches are a movement for the core and hip flexor muscles. To execute the movement, begin by lying on your back on the floor. Place the ball between your lower legs with your knees extended. Put your hands by your sides on the ground. Move the ball toward your lower stomach by bending your knees. Move the ball forward to the start by extending your knees.
Member Comments