The exercise ball, which is often referred to as a stability ball, is an excellent tool that can help give you full-body workout. Unlike the big, bulky machines you find at the gym, an exercise ball is mobile and can be used anywhere, such as in your home or even at the park. Before starting an exercise ball workout routine, seek advice from your doctor.
Stability Ball Knee Tucks
Stability ball knee tucks work your abdominal and leg muscles at the same time. Start with your body on top of the ball with your hands and feet flat on the floor. Position your hands underneath your shoulders, and stretch your legs straight back until your toes are resting on the floor. Engage your abdominal muscled by pulling them slightly off the ball, and walk forward on your hands until your thighs are on the ball. Breathe out and bring the ball in toward your body by bending your knees and bringing them toward your chest. Breathe in and roll the ball back by straightening your legs. Continue until you have completed 12 to 15 knee tucks.
Abdominal Crunches
The abdominal crunch is one of the more common exercises performed on the exercise ball, and it is also considered to be one of the most effective. Abdominal crunches work your core muscles and upper thighs. Place the exercise ball on the floor and sit on top of it, resting your feet flat on the floor in a comfortable position, which should be at about hip-width. Place both arms across your chest and straighten your back. Make your abdominal muscles tight and slowly begin to lean back. When you feel your abdominal muscles begin to strain, hold the position for three seconds. Slowly return to the top position and repeat. You can do anywhere from five to 20, depending on your fitness level.
Pushups
Performing a pushup on an exercise ball gives you the benefits of an arm and shoulder workout while adding the core and chest muscles into the mix. Start by lying on top of the ball and scoot forward using your hands until the ball is supporting your thighs. Bend your elbows and pull your belly button in to engage your abdominal muscles. Slowly allow your upper body to lower toward the floor, holding the lowest position for three seconds. Slowly push yourself back up until just before your elbows lock. Perform five to 15 repetitions
Considerations
While working out with an exercise ball has a full list of benefits, using the ball incorrectly could lead to injury. If you belong to a gym, seek out a trainer who can demonstrate the correct ways to do the exercises. Your physician can also assign specific exercises to you based on your needs and fitness levels.
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