Scribd
Upload
426 views11 pages

Stability Ball Workout Guide

The document describes 14 different stability ball exercises that work various muscle groups. The exercises include: ball extensions to work the back; ball balance to improve core stability while challenging balance; butt lifts to target the glutes; hip extensions for the glutes and hamstrings; ab rolls for abdominal strength; ball rotations and twists for a core challenge; lunge-leg squats to work the lower body; dips to strengthen the triceps and shoulders; and abdominal oblique crunches to target the obliques. Each exercise provides instructions on form and positioning to properly perform the exercise on a stability ball.

Uploaded by

gialinu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
426 views11 pages

Stability Ball Workout Guide

The document describes 14 different stability ball exercises that work various muscle groups. The exercises include: ball extensions to work the back; ball balance to improve core stability while challenging balance; butt lifts to target the glutes; hip extensions for the glutes and hamstrings; ab rolls for abdominal strength; ball rotations and twists for a core challenge; lunge-leg squats to work the lower body; dips to strengthen the triceps and shoulders; and abdominal oblique crunches to target the obliques. Each exercise provides instructions on form and positioning to properly perform the exercise on a stability ball.

Uploaded by

gialinu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
You are on page 1/ 11

STABILITY BALL EXERCISES

Ball Extensions

Position the ball under your hips and lower torso with
the knees straight or bent. With hands behind the
head , slowly roll down the ball. Lift your chest off
the ball, bringing your shoulders up until your body is
in a straight line. Don't hyperextend the back.

Ball Balance

Position the ball under your abs and hips, hands on


the floor and legs straight and off the floor. Hold that
position for 20 to 30 seconds, keeping your body in a
straight line, abs pulled in. Keeping balance, slowly
raise your right arm out to the side, taking care not
to roll or allow any part of your body to collapse. Hold
that for a few seconds and switch arms.

Butt Lift

Lie on the ball with the head, neck and shoulders


supported, knees bent and body in a table-top
position. Lower the hips towards the floor without
rolling on the ball. Squeeze the glutes to raise hips
until body is in a straight line like a bridge. Hold

weights on the hips for added intensity and make


sure you press through the heels and not the toes.

Hip Extension

Lie down with feet heels propped on ball. Keeping


abs tight, slowly lift your hips off the floor (squeezing
the glutes) until body is in a straight line. Hold for a
few seconds and lower. For added intensity, lift the

hips and then take one leg off the ball, hold for a
moment and lower. Repeat, lifting the other leg off
the ball.

Ab Roll

Place your hands on the ball in front of you, arms


parallel. Pulling your belly button towards your spine

and tightening your torso, slowly roll forward, rolling


the ball out as far as you can without arching or
straining the back. Push the elbows into the ball and
squeeze the abs to pull the body back to start. Avoid
this move if you have back problems.

Ball Rotation

Lie with ball under shoulders and lower back, arms


straight up over chest, palms together. Hold your
body in a straight line from hips to knees. Tightening
your glutes and abs, slowly twist your body to the
left, sweeping arms parallel to the floor, then back
up, repeating on the other side. Try not to collapse
the body or roll too far, but really use your abs.

Ball Twist

Get into a pushup position with the feet on either


side of the ball (turning your ankles so that you are
hugging the ball). Hold body in a straight line with
abs pulled in, hips straight and hands directly under
shoulders. Slowly twist the ball to the right while
trying to keep your shoulders level, then to the left.
Don't sag in the middle.

Lunge-leg Squat

Stand on one leg and place the rear leg on the


desired size of BALL, maintaining neutral spine, your
grounded foot should be facing forward. (NOTE: The
larger the ball, the more flexibility is required!).
Lower your body as low as can be controlled in
NEUTRAL SPINE and in optimal KNEE ALLIGNMENT
Push back to the top of the motion focusing on the on
the glute.

Dip

Position yourself with the back of your lower calves


balanced on the stability ball. Place hands on a
plank slightly lower than the height of your ball. Hold
on to the edge of your plank, fingers towards your
feet and hands shoulder width apart. Legs should be
straight and hips slightly bent. Slowly dip down so
your elbows are at approximately a forty degree
angle. Slowly return to your starting position and
repeat.

Abdominal Oblique Crunch

Place your feet against a wall, if right hip is on the


ball then left foot must be forward of the ball. Place
your hip high on the ball and keep neck at 90
degrees to the shoulders. Starting in a 45 degree
position to the wall, slowly lower your body down
until the arm almost touches the ball. Slowly return
to starting position and repeat, switching sides
after one rep.

You might also like