What different types of exercises can you do with an exercise ball?
As children, there was nothing more fun than playing with that favorite ball. Unfortunately, we eventually leave him behind and he finds his place in ball heaven never to play with him again. However, the end of childhood does not mean that a good bouncy ball cannot have a permanent place in our lives. In fact, there are inflatable balls that are made for adults to have fun. And that would be the exercise ball.
The exercise ball is a great way for the individual to get a workout of their core muscles, which are the muscles that keep us balanced. The way this is accomplished on the exercise ball is that you perform certain exercises that require both the body and the ball to be balanced. The goal is to keep the ball from rolling under you, and in the process, you’re getting a great core workout.
There are a lot of exercises that can be done, but there are 10 exercises that can be a lot of fun and those exercises are:
1. Squats: Hold the ball between your lower back and the wall. Slowly bend your knees and hips to come to a sitting position. Make sure the ball stays between you and the wall. Return to a standing position and repeat this 8-15 times to strengthen your legs and hips.
2. Birddogs: You want to get on all fours like a dog with the exercise ball under your stomach. You are now going to extend one arm and one leg opposite each other off the floor at the same time and keep the ball balanced under you. Repeat this 8 times for each side to strengthen your arms and legs.
3. Underpine Bridges – Keep your hands on your hips as you sit on the ball and begin to walk. The ball should roll until it reaches the head and shoulders, then walk backwards to return to a sitting position. Repeat this 8 to 15 times to strengthen your thighs and buttocks.
4. Push-ups: Place the exercise ball under your stomach with your palms flat on the floor. Walk your hands around until the ball is somewhere between your hips and ankles. Now bend your elbows to do pushups. Repeat this 8-10 times to work your upper arms.
5. Sit-ups: Being in the same position as push-ups except with the ball under your knees, tuck your knees in to roll the ball toward your ankles, then return to starting position. Repeat 8 to 15 times.
6. Hamstring Curl – This one requires you to lie on your back. With your palms flat on the ground, the ball should be under your hills. From here you will slightly bend your knees as you raise your hips to bring the ball towards your buttocks. Repeat 8 times.
7. Crunches: Crunches target the abdomen and mid-back should be against the ball with feet shoulder-width apart flat on the floor. Your hands should also be behind your head and repeat 8-10 times.
8. Exits: Walk back and forth with the ball under your belly, exiting with your hands until the ball reaches your ankles. Repeat 6 to 8 times for abs and upper arms.
9. Balance: Sit on the ball with your hands on your hips and your spine straight and lift one foot at a time. Repeat with each leg 8 times to balance your core.
10. T, Y, I – This drill has you position the ball between your hips and thighs while keeping your knees bent and toes down and moving your arms to a T position, a Y position, and then an I position Repeat this 4 times to strengthen abs and shoulders.
These fun exercises using exercise balls They are a great way to get in shape.