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Top 4 Ball Exercises for Your Workout
Using a stability ball in your fitness routine can help strengthen core muscles, especially the hard-to-reach muscles that other exercises can’t get to. Working with a stability ball also improves your balance and coordination, and helps you develop proper form.
Ball exercises can be tricky at first and require practice to master. When you first attempt them, make sure you are near a wall or something that you can reach out to balance yourself. Here are four of the best ball exercises for your workout.
- Lie down on the ground with your feet propped up on the workout ball.
- Lay your arms out beside you on the ground for balance.
- While engaging your core muscles and squeezing your glutes, lift your hips off the ground so that your body is a straight line.
The goal here is to develop so much control that the ball does not move when you elevate your hips. For an added challenge, when your hips are fully off the floor, lift one leg in the air, hold for a few seconds and return to your starting position; alternate legs.
- Kneel in front of the workout ball with your hands on it.
- While pulling your belly button in toward your spine and keeping your body in a straight line, roll the workout ball out in front of you as far as you can without bending your body.
- Use your elbows on the ball and squeeze your abs to pull yourself back to the starting position.
- Lie with your back on the exercise ball, feet flat on the ground and a straight line from your hips to knees.
- Lift your hands in the air above you, palms together.
- Slowly drop your hands to one side, twisting your torso and engaging your abs.
- Slowly return to center and repeat on the other side.
For an added challenge, hold a weighted medicine ball while doing this exercise.
You can do this part of your ball workout in three different positions:
- Hips on the ball
- Instep on the ball
- Toes on the ball
Once you have picked your lower body position:
- Lift your upper body off the ground into a push-up position.
- Lower your upper body down to the ground and push back up to the starting position.
- Keep your abs tight and engaged for stability and maximum effect.