Stability Ball Exrecises - Professional Workouts

Stability balls, also called fitness balls or exercise balls are a very versatile piece of exercise gear. These balls can be used to help someone holds value as stretching, core, and upper body exercises for the lower body. These special stability balls exercises have the advantage of helping to improve flexibility, strength, stability and balance of the user.

Research has shown, for example, stability balls exercises, like doing crunches with one, ends up being twice as efficient as the kind done on a hard surface. It also uses more calories to do it on the floor. When you do this and other exercises with the stability balls, you should always start with warm up exercises and finish with cool down stretching exercises. This helps the muscles ready for a workout and then after a cooling cycle helps get rid of sore muscles and help them to recover faster.

Stability balls are popular for Core and Abs

Stability ball exercises have become popular because they were great for targeting the core and abdominal muscles and the muscles of the pelvis area. If you are at least 10 to 15 repetitions and five sets per session, this is a good way to develop an effective set of exercises to target those areas. 

The exercises should be performed in various parts of the body and some of the best types to perform include bridges, crunches, planks and reverse crunches.

Initially start slowly

If you have never worked with a stability ball, then it is best to start slowly. This is because when learning to do this kind of exercises you need to learn to balance, so it may take a little practice. But once you get the hang of it, there are dozens of exercises that you can do with stability balls. Here are some examples :

Roll Out Exercises

Kneel down in front of the stability ball and keep your knees about a hip-width apart. Place your forearms onto the stability ball with your hands held in a fist. Then, while you keep your back flat, brace your core body and roll the ball slowly away while putting your arms straight up. Go as far as possible without letting the hips drop down. Then bend your elbows and roll the ball back to your body and repeat. Do this for about 10 times.

Ball pass exercises

Lie on the floor facing up, hold the stability ball over the head with both hands and keep your legs together and stretched out straight onto the ground. Then, brace your core and put arms and legs on the floor and place the ball in-between your feet. Then, use your legs and squeeze the stability ball and put down your arms and legs. Do this again, and pass the ball back to your hands. Do this 10 times.

Plank and shoulders exercises

Get into the pushup position and make sure your hands are shoulder width apart and shins are resting onto the top of the stability ball. You square your hips with the floor, put your right hand up and tap the left shoulder. Then back to the beginning and do it with the other arm.Do this for about 25 times.

Ball leg press exercises

Put your upper back up against the stability ball and then put your left leg over your right knee and lower hips to the floor. Then press down on your heel and return to the beginning. Do this 10 times.