Stability Ball Exercises

by Maria on February 5, 2012

If you’re looking to increase the intensity of your workout program and make that much better progress, you’ll definitely want to consider using a stability ball throughout your workout.  Many people make the mistake in thinking that stability ball exercises are just for the abs only.

Don’t let yourself believe this!  There are plenty of other movements that you can do on a stability ball that will work other areas of the body as well.  Most often you will still be working the ab muscles however as they’ll come into play to keep the body balanced, so in this regard it’s really one of the best ways to create a well-balanced workout program.

Let’s take a look at some of the top stability ball exercises that you should be performing.

Chest Press on a Stability Ball

The very first movement that you can do on your stability ball is the standard dumbbell chest press.  This movement is perfect for targeting the chest, shoulders, triceps, and biceps, and since you will be so unstable, all the muscles in the upper body will have to work that much harder to control the weight.

Be sure when performing this movement that you don’t place the ball too far towards the lower back however as that could cause you to adopt a poor spinal column position and cause injury.

Instead, position the stability ball right underneath the shoulder blades and then press the dumbbells up from there.

Perfect 10-12 reps of this exercise and complete three sets total per workout.

Plank on a Stability Ball

Second, you really can’t beat a plank exercise on the stability ball as far as core strength goes.  The plank on its own is a fantastic exercise for both the ab muscles as well as the muscles that run along the back of the body.

By moving this to the stability ball though, you’ll further get the muscles being recruited and will put their strength to the test.

Be sure when performing this one of the stability ball exercises that you maintain that straight back position without letting the hips rise up or sink down.  This will be vital to prevent lower back pain.

Aim to hold this exercise for a total of 30 to 60 seconds and repeat twice through for each workout.

Ball Wall Squats

Ball wall squats are our next exercise that you should definitely consider performing.  Ball wall squats are going to force the quads to hold that isometric contraction while you maintain balanced in the squat position.

When doing this movement you’ll want to only go down to about a ninety degree angle as going any further than this can place too much stress on the knee joint and may even cause the ball to slip out from behind you.

Get into this movement slowly so that you can find your balance and then maintain that.

Lateral Raises on a Stability Ball

Finally, the last exercise that you can use this helpful piece of equipment to complete are lateral raises.

To perform this exercise begin in a seated position on the ball holding a pair of dumbbells with the hands down by the side.

From there, contract the ab muscles to ensure that your spinal column maintains upright and then slowly lift the arms out directly to the sides.

Once they are in alignment with the shoulders, pause at the top for a very brief moment and then lower back down to the starting position.

If you want a real challenge, try working just one arm at a time.  Since this causes the body to become very unbalanced all of a sudden, it’s a fantastic way to get those abs working hard.

So there you have some of the top stability ball exercises that you should keep in mind and incorporate into your very own workout program. You definitely do not need to do all of your exercises on the stability ball but by periodically shifting some over to it you can give your body a change of pace and keep those workouts interesting.

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