There are many benefits to incorporating ball exercises into your workout. For starters, ball exercises require little and inexpensive equipment.
Perhaps the biggest benefit to training using stability ball exercises is that they are very effective at targeting core muscles, the muscles that are essential for stability and good posture, often overlooked when exercising with fixed position equipment.
It is important to get the proper size of stability ball for your height.
When sitting upright on an exercise ball:
- Feet should be flat on the floor – with an even weight distribution.
- Knees should be level or slightly lower than the hips – creating an angle of 90 degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing down slightly).
- Hips, shoulders, and ears should be in a vertical line. Bouncing up and down lightly will usually produce this alignment.
Ball Size / Height
55cm – 4’11” – 5′ 4″
65cm – 5’5” – 5′ 11”
75cm – 6′ – 6′ 7”
Complete all 4 exercises back to back without rest for 20 repetitions each. After the circuit is completed, rest for 90 seconds and repeat for a total of 3 sets (60 reps of each exercise).
|a: Stability Ball Pike||20 - 20 - 20|
|b: Stability Ball Crossover||20 - 20 - 20|
|c: Stability Ball Twist||20 - 20 - 20|
|d: Plank Roll Out||20 - 20 - 20|
Questions? Post them below.