Start using an exercise ball — STAT. Here’s why.
Are you looking to spice up your workout routine and improve your health? Exercise balls are a great place to start. They’re in practically every gym, but working out with an exercise ball is one of the best inexpensive, yet effective alternatives that you can take advantage of right at home.
In 1963, Italian plastics manufacturer, Aquilino Cosani, invented the exercise (“Pezzi”) ball — they’ve drastically increased in popularity over the years. From physical therapy in clinical settings to athletic training in fitness facilities, exercise balls are used in a variety of different ways. They’re used for prenatal support and yoga sessions, and it’s even become popular to use stability balls instead of traditional office chairs.
Read on to check out the benefits of using an exercise ball. Plus, get ready to master our step-by-step instructions for top stability ball exercises!
BENEFITS OF USING AN EXERCISE BALL
Exercise balls are popular and trendy among fitness enthusiasts. Here’s why:
Engages more muscles. When pushing off of an exercise ball, instead of a flat surface, more muscles are used to keep the body balanced.
Decreases back pain. A study in the Journal of Strength and Conditioning Research concluded that the use of a stability ball could improve posture and might benefit individuals who sit often or are prone to back pain.1
Strengthens the core. The muscles in the core are used to hold your body in an upright position when you simply sit on your exercise ball. Over time, your core muscles will become much stronger. Plus, you can use your stability ball to intensify exercises that are specifically designed to strengthen abdominal muscles.
Increases Circulation. While using your exercise ball, all of the muscles in your body will be working to help keep you stable — this increases blood flow.
TOP STABILITY BALL EXERCISES
An exercise ball can be used in a variety of ways. Here is a full body stability ball workout routine that can be performed with or without weights:EXERCISE BALL CHEST EXERCISES
Stability Ball Pushups
- Start with either hands on the ball and feet on the floor or with your feet on the ball and your hands on the floor
- Push yourself up by extending your arms and then slowly lower yourself
- Inhale while lowering your body and exhale while pushing your body up
- Perform two sets of 10-20 reps
STABILITY BALL BACK EXERCISES
Stability Ball Back Extension
- Lie face down on your stability ball with your hands behind your head. The ball should be under the center of your mid-section
- Squeeze your glutes and lift your torso up until your body forms a straight line. Repeat
- Perform two sets 10-15 reps
Stability Ball Reverse Hyperextension
- Lie face down on the exercise ball with your legs down and extended
- Keep your legs extended and slowly raise both legs as you exhale
- Lower your legs slowly as you inhale
- Perform two sets of 10-15 reps
EXERCISE BALL SHOULDER EXERCISES
Use your DynaPro resistance bands with these workouts!Rear Deltoid Raise
- Lie face down on your exercise ball with your back and legs extended
- Keep your arms bent at the elbow with your fist pointing towards the ground
- Rotate your arms upward until your forearms are parallel to the floor
- Inhale as you bring your arms up and exhale when lowering them
- Perform two sets 10-15 reps
Side Deltoid Raise
- Place your left side on the exercise ball
- Use your left arm to hold onto the ball for stability as you extended your legs outward
- Extend your right arm upward and exhale
- Slowly lower your arm toward the ground and inhale. Repeat
- Perform two sets of 10-15 reps
STABILITY BALL CORE EXERCISES
Stability Ball V-Pass
- Lie face up on the floor with your arms extended and hold your exercise ball with both hands
- Extend your legs in the air, place the ball between your feet, and then lower your legs toward the ground
- Raise your legs and grab the ball with your arms extended. Then lower the ball with your arms. Repeat
- Perform 15-30 reps
Stability Ball Knee Tuck
- Start in the pushup position with your legs resting on stability ball
- Inhale, tighten your abs, and bring your knees closer to your chest by pulling your legs forward
- Exhale and hold for two seconds
- Extend legs to their original position. Repeat
- Perform 10-20 reps
STABILITY BALL LEG EXERCISES
Stability Ball Wall Squats
- Place the ball between the wall and your lower back
- Place your feet shoulder width apart
- Inhale and slowly lower your body toward the floor in a squat position as you continuously push back into the ball. Repeat
- Perform two sets of 10-15 reps
Lying Hamstring Curl
- Lay flat on your back and place your exercise ball under your feet
- Dig heels into the ball and extend arms into floor for support
- Inhale and use your feet to roll the ball towards your body slowly and keep your hips as still as possible
- Exhale and slowly extend legs back to the straight position. Repeat
- Perform two sets of 10-15 reps
There are so many different ways to incorporate an exercise ball in your lifestyle. Using these techniques will help strengthen your back and core and stabilize your muscles. Plus, exercise balls are easy to store, portable, and affordable. To maintain your exercise ball, just wipe it clean with soap and water and keep an air pump on hand!
