Chelsea’s Fitness III: Stability Ball Exercises: Give Yourself a Ballin’ Workout
Monday, November 8, 2010
You’ve tried the basic cardio equipment, various exercise classes, and have even maybe lifted a weight or two, but have you ever tried using a stability ball? Stability balls are a great way to get a toned body. However, a lot of people think that the only thing stability balls are good for is crunches. This is not true!
Stability balls can be used to work out your abs, arms, legs and can provide a good cardio workout. Here are different parts of your body to focus on and various exercises to keep you looking good: Do 3 sets of 10 for each different exercise.
1. Basic Crunch: Make sure that your shoulders and upper back are on the medicine ball and your hips are off. Keep your hips elevated at a 90 degree angle. Begin your crunches.
2. Ball Pass Off: This crunch requires you to lay on the ground. From here, you pass the ball from your hands to in between your feet every time you crunch up.
3. Plank on the ball: This requires your feet to be on the ground and your forearms on the ball. Your body should be in a straight line. From here you want to pike your body up so that you butt inverts your body into an “A” shape. The ball should roll as you move under your arms.
4. Ball Twist: Get into a push-up position with your feet separated on the ball. Then slightly twist and roll the ball from side to side. This does not need to be a large twist, just a slight movement. You want to avoid losing your balance.
5. Side Wall Crunch: Lay on your side with your hip on the ball and your feet resting against a wall. Crunch to the side and twist your shoulders toward the ceiling. After you do one set, repeat to the other side.
1. Backwards Crunch: Lay with your stomach on the ball and your body in a straight line. Arch your back, lifting your head and shoulders toward the ceiling.
2. Butt Lift: Lay with your shoulders and upper back on the ball and your feet on the ground. Let your body relax so that your body is mostly lying on the ball. Extend your hips up to a 90 degree angle for one repetition.
3. Roll In: Lay with your back on the ground and your feet on the ball. Lift your hips up and roll the ball in. Bend your knees as you roll the ball in.
1. Wall Squat: Place the ball between you and the wall and simply squat so that your legs make a 90 degree angle. Let the ball roll as you move.
2. Overhead Squat: Hold the ball above your head and squat. Once again make sure that your legs make a 90 degree angle.
3. Frog Jump: Start in a squat holding the ball in front of your chest. From there jump straight up while lifting the ball over your head. Bring the ball back to your chest and land in a squat after completing the jump.
1. Push-Up: Get into the normal push-up position with your arms making a straight line with your shoulders. Place your feet on the ball behind you. Proceed with normal push-ups.
2. Tricep Hold: Sit straight up on the ball. Place your arms next to you on the ball then lift your hips up, so that you are simply balancing on your hands. Hold this for 30 seconds then repeat.
Do each of these exercises for one minute each right in a row for three sets.
1. Ball Jog: Sit on the ball and basically jog. Lift each knee one at a time up and down towards your chest as high as possible. This is supposed to be a quick motion.
2. Step Touch: Stay seated on the ball. Step to one side and have your other foot meet the other. Then repeat to the other side. The ball is supposed to roll under you. Once again this is a quick motion.
3. Ski Step: Jump your feet from one side of the ball to the other. Your upper body should twist in the opposite direction of your legs.
I hope you enjoy these ballin’ exercises!