The phrase "work out ball" describes a piece of inexpensive fitness equipment also known as a stability, fitness, exercise, ab or Swiss ball. Exercises with a work out ball commonly target your abs and another muscle group simultaneously. Healthy adults should build up and maintain their strength by doing up to three sets of eight to 10 resistance exercises, three times a week.
Stability Ball Situps
Target all of the muscles in your abdominal group with stability ball situps. Sit atop a stability ball and take small steps forward to rest your entire back against the ball including your shoulders. To assume the starting position, place your feet flat on the floor, interlace your fingers behind your head and rest your elbows out to the sides. Contract your abs and lift your head and shoulder blades off of the ball. Return to the starting position to complete one repetition.
Stability Ball Pushup
Modify your pushups with a stability ball and target the muscles of your back and shoulders. Place your stomach atop the stability ball with your legs extended behind you with your toes flexed and touching the floor. Position the palms of your hands at about 10 and 2 o'clock, if 12 o'clock were the top of the ball, and gently squeeze your elbows close to your sides to assume the starting position. With your upper body strength, push your torso off of the ball and return to the starting position to complete one repetition.
Stability Ball Reverse Extensions
Stability ball reverse extensions tone your back, butt and hips at the same time. Position your hips atop the stability ball so the tops of your toes and the palms of your hands are on the floor. To assume the starting position, align your neck with your spine and look at the floor. Lift your legs off the floor at the same time to shoulder height and return to the starting position to complete one repetition.
Stability Ball Prone Walkout
Add the stability ball prone walkout to your workout session to exercise your abs and back simultaneously. Position your body so your stomach rests on top of the ball and your hands and feet touch the floor to assume the starting position. Use your hands to walk your body forward and roll the ball down your body to your thighs, shins or ankles. Beginners should start with their thighs. Return to the starting position to complete one repetition.
References
- American Council on Exercise: Stability Ball Situps
- American Council on Exercise: Stability Ball Push-Up
- American Council on Exercise: Stability Ball Reverse Extensions
- American Council on Exercise: Stability Ball Prone Walkout
- U.S. Centers for Disease Control and Prevention; How Much Physical Activity do Adults Need?; February 2011
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