Tag Archives: Stability

You must have bought an exercise ball some time ago. Maybe you used it too and now it is being drained into your storage room. If this happens, don't worry, we will make sure that the money you invested in the stability ball is not wasted.

Did you know that you can burn almost any muscle group with an exercise ball? We bet you're underestimating the use of an exercise ball. While an exercise ball has many uses in your exercise regimen.

Aside from burning off the body's muscle groups, it can also help you improve flexibility, balance, and coordination in no time. And the best thing about the exercise ball is that it's fun and challenging at the same time. This is a great way to challenge yourself to do better the next day.

Here are 11 stability ball exercises that will burn every muscle group in your body.

Stability Ball Hamstring Curl

1. Lie with your back straight on the floor or on the mat. Extend your arms to your sides so that your palms are touching the floor.

2. Bend your knees and place your feet on the stability ball.

3. While squeezing your glutes, straighten your knees and continue rolling the stability ball away from your body until your whole body is obliquely straight from your shoulders.

4. Now bend your knees to return to the pose.

5. Repeat

Stability Ball Hamstring Floor Tap

1. Lie with your back straight on the floor or on the mat. Extend your arms to your sides so that your palms are touching the floor.

2. Bend your knees and place your feet on the stability ball.

3. While squeezing your glutes, straighten your knees and continue rolling the stability ball away from your body until your whole body is obliquely straight from your shoulders.

4. From here, balance, take one foot off the ball and tap it on the floor. Then bring the leg back onto the ball.

5. Repeat alternating legs until you have completed all of the repetitions.

Stability ball squat

1. Place an exercise ball against a wall and gently lean your tailbone against it. Stand so that your feet are in front of your body and hip-width apart.
2. Pull your shoulder blades back. Extend your hands in front of you.
3. Breathe in. Start bending your knees as you roll your ball against your back. Don't move your feet. Keep lowering yourself until your thighs are parallel to the floor. Hold this position for 5 seconds.
4. Roll up on the exhale and repeat.

Stability ball chest press

1. Take a pair of 8 to 15 pound dumbbells.
2. Lie on an exercise ball on your upper and middle back
3. Bend your knees so your feet are flat on the floor.
4. Hold the dumbbells near your chest with your palms facing forward.
5. Now stretch your arms towards the ceiling.
6. Lower the weights and repeat the process.
7. Engage the core throughout the exercise.

Stability Ball Reject Pushups

1. Lie on the floor on your chest.
2. Raise your torso on the palms of your hands and place your feet on the stability ball. Keep your elbows straight.
3. Place your palms wider than your shoulders.
4. Squeeze your abs and keep your body straight without arching.
5. Bend your elbows and bring the body down without bending the body.
6. Go down until you touch the ground.
7. Use your hands to lift the body until they are straight again.
8. To repeat

V-Up

1. Lie on your back straight on the floor. Hold the stability ball overhead with both hands.
2. Tense the core and lift your arms and legs off the floor.
3. Put the ball between your feet. Grab the ball with your legs.
4. Now lower your arms and legs back to the floor.
5. Raise your legs and arms again to bring the ball into your arms.
6. This is a repetition. Repeat to complete a sentence.

Abdominal rollout

1. Kneel on the mat.
2. Hold an exercise ball in front of you. Hold the ball at a distance that is easy to reach with your arms.
3. Place your hand on the ball with a firm grip. Make sure your elbows are bent 90 degrees.
4. Roll the ball forward with your hands as you bring your hips forward to straighten your body. Balance is the greatest.
5. Expand as much as possible. When your chest hits the ball, hold the position.
6. In the same pattern, slowly return to the starting position.
7. To repeat.

1. Lie on an exercise ball so that your middle back is completely in contact with the ball. Put your hands behind your head.
2. Bring your left knee and right elbow together. Aim to touch them.
3. Repeat on another side.

Ball climber

1. Put both hands on the stability ball in front of you. Take a high plank position.
2. Bring your right knee toward the ball as far as possible. Take it back quickly and switch legs
3. To repeat.

sprinter

1. Stand with your feet hip-width apart.
2. Take the stability ball in your palms and hold it in front of your chest with your arms outstretched.
3. Lift your left knee up toward the ball. Quickly lower and switch by bringing your right knee towards the ball. Do the movement as quickly as possible.

1. Assume a push-up position with the stability ball near your feet.
2. Place your lower leg on the ball.
3. Balance and begin lifting your hips as the stability ball should roll until it touches the toes of your feet. Be slow.
4. Straighten your body up again.
5. To repeat