Stability ball workout
A stability ball can add a new and dynamic twist to your workout, which is great for getting out of a training rut and keeping things fresh. Using a stability ball will require the core muscles to maintain balance and form, as well as other assisting muscle groups. A stability ball workout is therefore a great way to perform an effective and challenging full body workout with minimal equipment (even suitable for home trainers). Below are five stability ball exercises which target various muscles of the body. The exercises can be followed in the order below, or can be implemented however best you feel.
Ball crunch
The ball crunch is the most well known stability ball exercise. The ball aids the crunch movement due to the spine following the contour of the ball, as well as increasing the demand on the abdominals to stabilise the movement.
1. Sit on the ball, and then walk forwards so you slide down the ball. Lean back and stop walking forwards when the lower back is supported by the ball. Place each hand on either side of the head. This is the starting position.
2. Extend the back so the spine follows the contour of the ball and the abdominals are stretched.
3. Raise your head and shoulders by contracting the abdominals until they are raised fully off the ball.
4. Reverse the movement.
5. Repeat for repetitions.
Ball push up
The ball push up places demand on the chest, triceps and shoulders to perform the traditional push up movement, but also stimulates the core to maintain balance on the ball. The elevated position during the push up also increases the difficulty of the movement.
1. Lay onto of the ball, with both arms extended and palms flat on the floor. Slowly roll forward until the ball is under the thighs. This is the starting position.
2. Lower yourself to the floor by bending the arms, stopping a couple of inches off the ground. The back should not flex during the exercise.
3. Press through your hands to extend your arms, stopping when the arms are fully extended.
4. Repeat for repetitions.
Wall squat
Squatting is an effective exercise for developing the muscles of the thighs and buttocks. The wall squat allows for a smooth squatting movement with minimal stress on the lower back.
1. Stand facing away from a wall, with the stability ball pressed behind you, in-between your lower back and the wall. Stand with a shoulder width stance, feet planted a couple of feet in front of the ball. This is the starting position.
2. Slowly sit down into the squat, allowing the ball to roll upward and support your lower back. Stop when the thighs become parallel to the floor.
3. Extend your legs and hips to press yourself back up to the starting position.
4. Repeat for repetitions.
Ball bridge
The bridge is primarily used to develop core strength. The ball bridge adds additional demands on the core to sustain balance.
1. Position yourself so your shoulders are supported by the ball, knees are bent, and your feet planted to the floor. This is the starting position.
2. The core, buttocks and thighs are not supported, so raise your hips towards the ceiling until the thighs and torso are in line and the knees are bent at ninety degrees. Do not raise the hips any further.
3. Reverse the movement.
4. Repeat for repetitions (or perform static holds).
Leg curl
The hamstrings are the muscles located to the rear of the upper leg, and are targeted by leg curls. Most gym have leg curl machines which allow you to change the resistance used, and are very effective at stimulating the hamstring muscles. The ball leg curl is a great substitute when training at home, or switching up a routine.
1. Lay on the floor with your heels resting on the stability ball, and arms resting to the side. This is the starting position.
2. Raise your hips of the floor while bending at the knees, rolling the ball towards you. Stop when the knees are bent at ninety degrees.
3. Reverse the movement.
4. Repeat for repetitions.
