Our Top 8 Stability Ball Exercises
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Klutziness and a frugal streak keep me from using much in the way of workout equipment, but a stability ball is my one exception. Once I (literally) stopped rolling off it at the start of each new move, I felt how awesome exercise balls are for developing balance and stability while making it easier to target specific trouble spots. Check out these top moves from the FITNESS video library.
Push-Up on a Ball
Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well.
Do it:
- Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs.
- Pull your navel in toward your spine, bending your elbows.
- Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged.
- Start with 5 reps, working up to 15. Once you've mastered 15 reps, rest for one minute and then do a second set.
Next:
Squat with a Ball
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1/10/2012 05:51:27 PM Report AbuseThanks for this article. One of the things I like about and which I found helpful in my getting in shape (and styaing in shape!) was exercises that I can do at home. Going to the gym is costly and takes lost of time. I can often get a great exercise in at home in the amount of time it takes me to go and get back from the gym. That's why i love hearing ideas and techniques like this one for using a ball. Helpful stuff!
6/17/2011 10:17:54 AM Report Abusei would love a printable overview of the daily workouts to keep in my work out room!!
5/27/2011 03:16:34 PM Report AbuseI started doing this just before my arms werent strong enough to do a regular push-up I had no idea it was actually a stability move. yeah! I do 25 to 50 reps every other morning.
5/23/2010 11:49:39 AM Report AbuseAnother core "stability" exercies is to start in the plank position on the exercise ball, using your arms go in a circular direction in a sideways wheelborrow fassion keeeping the ball in place. First one circle clockwise then another counter clockwise. Next, starting in the plank position, walk your body toward the ball while lowering the shoulders thus pointing your legs and hips uppward.
3/10/2010 12:16:06 PM Report Abuse