An exercise ball routine can target various muscle groups. It can involve lying on the ball to work the legs and abdominal region, sitting on the ball for arm and abdominal exercises, and using the arms to support the upper body while swinging the legs on the ball.
There are a number of exercises that can be incorporated into a ball exercise routine to work many areas of the body and target specific muscle groups. One section of an exercise ball routine might involve the athlete lying on the floor, grasping the exercise ball with their feet or legs, performing movements that work the legs and abdominal region. Another section will likely involve the athlete sitting on the ball and performing exercises that target the abdomen and upper body. In another section, the athlete could support his upper body by keeping his hands flat on the floor while performing exercises where his feet are balanced on the exercise ball. Finally, an exercise ball routine might include a section in which the athlete balances their abdomen on top of the ball and works their back muscles.
In the first section, the athlete can perform a series of exercises while keeping their back at least flat on the floor. In an inverted curve, the athlete would catch the ball between their legs and bring it to their chest. In a lumbar twist, she would balance her calves on top of the ball and, while maintaining contact with the ball, swing her legs to the left or right until they almost touched the ground, then repeat the exercise on the lower back. other side . Additionally, while she is lying down, the exerciser can extend her feet toward the ceiling, grasp the exercise ball between her calves, and perform sit-ups.
The most common exercises that involve the athlete sitting on top of the ball include arm and abdominal exercises. While balancing on the ball, the athlete can perform sit-ups and alternate sit-ups. She can also do a few repetitions with dumbbells while she is sitting in this position. In another section of an exercise ball routine, the abdomen may be balanced on the ball while the athlete performs lower back extensions.
Some of the most challenging exercises in an exercise ball routine involve the exerciser using their arms to keep their upper body supported while swinging their legs on the ball. To perform the two-legged pike, the athlete balances their shins on top of the ball, supports their upper body with outstretched arms, and pulls their legs in toward the body, rolling the ball as part of the movement. The same exercise can be performed by pulling only one leg towards the body and keeping the second leg extended.
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