The stability ball, which is an air-filled rubber ball that comes in different colors and sizes, can be used for resistance training. The purpose of the ball is to provide an unstable platform for you to exercise on. An unstable platform will emphasize the muscles of your core with every exercise because it is your core that provides you with most of your balance and stability. There are several key exercises that men can perform using a stability ball to maximize muscle building and overall health. Always consult your physician before starting any exercise program.
Pushups
Pushups with a stability ball not only work your chest, shoulders, and arms, but they also work the deep muscles of your core. Lie with your stomach on top of a stability ball and walk your hands forward on the floor until the ball rests on your thighs. Hold your hands shoulder-width distance apart, and lower your upper body towards the floor by bending your elbows. Once your head is within four to six inches from the floor, push yourself up so your arms are straight. Repeat this motion for two to three sets of 10 to 15 repetitions.
Squat
The stability ball squat will work nearly every muscle from your belly button down, especially tightening and toning your gluteals and hamstrings. Place an exercise ball between the wall and the small of your back. Lean against the ball so that you are holding it in place on the wall with your back. Hold your feet out in front of you and at about shoulder-width distance apart. Place both hands on your hips and bend your knees as if you were going to sit in a chair. Keep your feet far away enough from the wall so that when you squat down, your knees stay behind your toes. Once your thighs are parallel with the floor, pause, then press yourself back up to the starting position. Repeat this motion for two to three sets of 10 to 15 repetitions.
Ball Pass
The ball pass exercise with a stability ball will train the deep muscles of your abdominals, as well as your hip flexors in your legs. Lie on your back with your legs in the air and knees slightly bent so that your lower legs are parallel with the floor. Place a stability ball between your lower legs and hold it in place by squeezing your legs together. With both arms fully extended over your head, sit up and reach for the ball. Grab the ball from in between your legs and lie back down, straightening your body completely with your hands over your head and holding the ball. Sit back up and place the ball back between your legs. Continue passing the ball back and fourth between your arms and legs for two to three sets of 15 to 20 repetitions.
Ball Plank
The stability ball plank is an exercise that effectively works most major muscle groups of your body at once, especially the muscles of your core and upper body. Place both forearms on the top of the stability ball and clasp your hands together. Straighten out your legs so that only the tips of your toes are touching the floor. Try to keep your head, shoulders, hips, and feet in a straight line as you hold this position on the ball. Attempt to hold for 30 to 45 seconds while keeping your abdominals pulled in tight. Rest and repeat for two to three sets.
References
- "Personal Trainer Manual"; Richard T. Cotton; 1997
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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