By: Debbie Lui
While some people enjoy exercising without using any gear, some like to incorporate various types of workout equipment to help strengthen their muscles and improve endurance. Lining the wall somewhere in your gym, you may have noticed a string of stability balls which have been popular in the fitness world for years! If you aren’t quite sure where to start, we’ve got 5 ways to use a stability ball to step up your workouts below!
A stability ball can be a very effective tool for muscle training. Plus, it helps improve spinal stability and increase the number of muscles used during that specific move.¹ Just be sure to pick the correct size!
1. Stability Ball Push-Up
Lie facing down with your tummy on top of the ball and your hands + feet on the ground. Slowly, walk your hands forward, pulling your body across the ball until your shins (or your knees) rest on top. With your hands in-line with your shoulders, slowly lower your chest toward the ground. Making sure your back remains straight and that you’re keeping your elbows close to your body, slowly push yourself back up!
2. Front Walkout
Place your chest on top of the stability ball. Slowly walk your hands forward, rolling the ball from your chest towards your feet. Make sure you’re engaging your abs to keep your lower back flat and injury-free, then walk your hands back to starting position.
3. Side Squat
Stand with legs shoulder width apart, grasping the ball overhead with both hands. Keeping your back straight and stomach muscle tight, slowly bend down and bring the ball to the left side of your foot. Return to standing position and repeat on the right side. Repeat 10 times.
Lay flat on the ground with your legs straight. With both legs together, place the stability ball under the calf area and your hands flat on the floor. Inhale while tightening your core and lift your hips up off the floor to straighten your back. Hold the position for 5 seconds while keeping abdominal muscles tight, then exhale to start position.
5. Full Crunch
Sit on the stability ball with your arms at your side and your feet flat on the floor. Sitting slightly forward, inhale as you slowly lean back and roll the ball to your lower back. Keeping your feet flat on the floor, use abdominal muscles to sit up.
Comment below and let us know which stability ball move is your favorite!
By: Debbie Lui