Stability ball exercises can target more than just the core, challenging and toning arms, buttocks, back, shoulders, and thighs while improving balance. Start with five reps and gradually increase. Best exercises include crunches, push-ups, squats, and pulldowns.
Many people think that stability ball exercises target only the abdominal muscles, also known as the core. In fact, the best stability ball exercises can challenge and tighten not only your core, but also your arms, buttocks, back, shoulders, and thighs. As a bonus, many of these exercises can improve your sense of balance. Among the best stability ball exercises are the crunch, push-up, squat, and pulldown.
Those trying these stability ball exercises for the first time should start by performing five repetitions of each movement. As a movement becomes easier to perform, the repetitions should be gradually increased to ten and then 15. It should also be noted that exercises performed on a fully inflated stability ball will be more challenging than those performed on a fully inflated stability ball. into a softer ball.
A classic crunch is especially challenging for the core and back when performed on a stability ball. To perform this move, lie on your back on the ball with your feet flat on the floor and your toes placed loosely behind your ears. Using your abdominal muscles, slowly raise your upper body, hold, and then return to starting position. Avoid using the neck to lift the body, as this can cause injury.
Stability ball push-ups not only tighten your arm and shoulder muscles, but they also target your core while improving balance. To perform this move, lie on your stomach with the ball under your midsection. Use your palms to “walk” forward until the ball is under your thighs. Now bend your elbows, lower your upper body toward the floor, hold briefly, and then return to the starting position. Try to keep a straight line from your spine through your neck and head, and avoid locking your elbows.
The squat is one of the best stability ball exercises for toning your thighs and buttocks. To perform this move, stand with your feet shoulder-width apart and the stability ball held between your back and the wall. Placing your hands on your hips, slowly “roll” your back down off the ball, bending your knees until your thighs are parallel to the floor. Hold briefly and return to starting position.
Finally, the withdrawal is an excellent move to tighten your core and greatly improve your balance. To perform this exercise, lie on your stomach with the ball under your midsection. Use your hands to slowly “walk” forward until the ball is below your ankles. Pause and then “walk” your hands back until the ball is under your midsection once more. At all times try to prevent the ball from slipping to the side of the body.
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