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10 of the Best Stability Ball Exercises

0 2 years ago

Also referred to as an exercise ball or a balance ball, stability ball exercises can take your workouts to the next level.

“Stability ball workouts help to teach the body to move as one unit,” explains Beachbody Fitness Expert Cody Braun.

“When performing stability ball exercises, the muscles that make up the core and surround the hips and shoulders have to work together to keep the body strong through a full range of motion.”

Increased stability is useful for many reasons, both in and out of the gym. Stable joints are less prone to injury because they have the strength to stay in the correct position during taxing movements.

Additionally, being able to move your body as one cohesive unit helps when it comes to weightlifting, running, and other athletic endeavors, Braun says.

Ready to start sculpting your muscles and improving your stability? Try these 10 stability ball exercises that can be done in the gym or at home.

1. Stability Ball Jackknife

Benefits: This core exercise does double duty by strengthening the hip flexors and crunching your abs.

  • Get in a high-plank position with your hands directly underneath your shoulders and your shins on top of a stability ball.
  • Brace your core to keep your body in a straight line from head to toes. This is your starting position.
  • Squeeze your core and bend your knees to roll the stability ball toward your hands until only your toes are resting on the ball, keeping your hips down as you do so.
  • Pause, then slowly straighten your legs back behind you, returning to the starting position.

2. Stability Ball Hamstring Curl

Benefits: Strengthen your hamstrings and glutes with this seemingly simple move, while also engaging your core.

  • Lie with your back flat on the floor with the back of your calves on top of a stability ball and your legs straight.
  • Brace your core and squeeze your glutes to raise your hips off of the floor so that your body forms a straight line from shoulders to heels. This is your starting position.
  • Drag your heels to roll the ball as close to your butt as possible or until your knees form 90-degree angles.
  • Pause, then slowly straighten your legs as you roll your feet away from your glutes, returning to the starting position.

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