The exercise ball has many names. Some people refer to it as the Swiss ball, stability ball or a fitness ball. One thing for sure is that you will never have a shortage of exercise ball exercises to do. There are tons of different exercises that you can do, from beginner to advanced. Most of the ball exercises are fun and some are insanely crazy to do.
The exercise ball is great for building your core muscles, it improves your stability, balance and can give you that elusive flat stomach, if you work hard enough. Exercise ball exercises are great for toning and a total body workout.
Here are 5 popular and effective ball exercises, that you can immediately start with:
1. The “Seated Wall Roll” focuses on your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall and your back. Keep your back straight and slowly start to squat, until you are in a sitting position. Return to your normal standing position. Always make sure you focus on posture and that you keep your back straight.
2. Abdominal Roll. This is a great exercise that targets your abs. Lie flat on the floor, with your back and bend your knees. Keep your feet flat on the ground and place the exercise ball on top of your thighs. Roll the ball up to your knees, with the tip of your fingers, like your are doing crunches. Make sure you keep your back flat on the ground and only lift your shoulders. Do as many repetitions as you can, but not more than 10 to 12 repetitions at a time.
3. Opposite Limb Extension.This is almost like the superman move. Lie down with your stomach on the exercise ball and balance yourself with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and hold the position for 2 to 3 seconds. Go back to your resting position and alternate. This exercise is great for your lower back, hamstrings and buttocks.
4. Balanced Push-Ups. I like this exercise a lot. It might seem daunting at first, but you will get use to it. In some ways this exercise is much easier than normal push ups. The exercise ball exercise will give your triceps, shoulders and abs a good workout. Runners will benefit from the shoulder workout. Put your hands on the exercise ball and rest your chest against your hands. Your body needs to form a 45-degree angle with the floor. Make sure your back is always in a straight line. Slowly lift yourself up from the ball like you are doing push-ups. I find these push-ups to be more gentle on the body.
5. The Superman. This exercise is fun and focuses on how long you can hold the position. Lie on the ball with your stomach and balance yourself with the tip of your toes. Raise your arms up in front of you and pretend your are flying like superman. This exercise focuses on on your back and buttocks. The goal is to hold the “superman” position for as long as possible.
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