3 Easy, Effective Stability Ball Workouts

 

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Stability Ball AB WORKOUT // Strong Core + Flat Stomach Exercises

Video taken from the channel: Heather Robertson


3 Easy, Effective Stability Ball Workouts. A stability ball (often referred to as a Swiss, exercise or physio ball) is a great piece of equipment that can not only make standard moves like crunches, extensions and planks more challenging, but it can also double as a desk chair. Whether you decide to use the ball to work out with or to simply sit on, make sure you have the right size ball for the. Of course, this guide is quite rough. The best way to figure out if a ball is right is to try it out.

For instance, you could head to the gym and try stability ball exercises with different sized balls before investing in your own. 3 Easy Exercise Ball Workouts 1. Ab Blaster Exercise Ball Workout. A stability ball is a foolproof and versatile tool you can use to shape your entire body. This 10-minute video shows you 10 moves that will test your balance and strengthen your entire body. 30 Best Stability Ball Exercises for a Stronger Core 1. Back Stretch 2. Quad Stretch 3. Ab Stretch 4. Side Stretch 5. Plank 1 6. Plank Feet on BALL 7. Ball Plank III 8. Hip Raise 9. In & Out 10.

Hamstring Leg Curl 11. Prone Cobra 12. Alternating Superman 13.

20 Super-Effective Stability Ball Exercises 1. V-sit with ball Share on Pinterest V is for victory in the killer abs department, that is. Lie faceup on the floor 2. Ball jog Get your heart pumping and release that inner child all at once. For this blood-pumping move, sit tall on 3. 10 of the Best Stability Ball Exercises 1. Stability ball jackknife Benefits: This core exercise does double duty by strengthening the hip flexors and crunching 2. Stability ball hamstring curl Benefits: Strengthen your hamstrings and glutes with this seemingly simple move, while 3. Stability.

Hold the ball out in front of you with your feet hip-distance apart. (A) With arms straight, bring the ball down to your thighs. (B) Bend your elbows and curl the ball up to eye level. (C) Press the ball up at a 45-degree angle until your arms are fully extended. Return to. A good exercise to get your blood flowing, mountain climbers are a whole-body move made harder by incorporating a medicine ball. Directions: Get into a plank position with the medicine ball.

The ball stimulates the smaller, stability muscles, says Ross, in addition to the muscles being used in the exercise. Try these 10 exercise ball exercises for a fun, whole-body workout: Continued. Just as with the previous exercise, this exercise takes a traditional core-building activity (leg lifts) and increases the impact: Sit on the floor in front of the exercise ball. Roll back so your head and shoulders are resting on the ball but your torso and hips are in the air.

Keep your feet on the ground.

List of related literature:

Second Set: Lie on a stability ball, face down, with both arms hanging straight to the floor and the thumbs rotated up (hitchhiker).

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

These starter exercises can be made more challenging with arm and leg movements or by adding a stability ball or disc.

“Eat and Run: My Unlikely Journey to Ultramarathon Greatness” by Scott Jurek, Steve Friedman
from Eat and Run: My Unlikely Journey to Ultramarathon Greatness
by Scott Jurek, Steve Friedman
HMH Books, 2012

Many stability ball exercises look easy, but the slightest deviation from correct technique or position can have a negative effect on performance of the exercise.This is especially important to remember as the client becomes fatigued and it becomes more and more difficult to perform the exercise correctly.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Initiate upper extremity plyometric chest passes and functional two-hand rotation tennis groundstroke or golf swing simulation using small exercise ball progressing to light medicine ball as tolerated.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

Bike Resistance Spin class 2 x 10 stability ball push-up with hands on the ball 2 x 10 stability ball hyper hug 2 x 10 stability ball lateral raise 2 x 5 stability ball pass 5-point touches 1 round right leg, left arm 1 round left leg.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Execute this exercise exactly like the single-response chest pass except that a partner or wall continues delivering the ball back to the kneeling athlete using a skip pass or bounce.

“High-powered Plyometrics” by James Christopher Radcliffe, Robert C. Farentinos
from High-powered Plyometrics
by James Christopher Radcliffe, Robert C. Farentinos
Human Kinetics, 1999

While hugging the ball and keeping your lower abdominals tight, have your partner push the ball for one to four seconds in one direction and then repeat in another direction.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Progress to two-hand throwing medicine/plyometric ball drills and early bilateral closed kinetic chain (CKC) girdle exercises; overhead strengthening with Plyoballs, pulleys, and rebounder

“Rehabilitation for the Postsurgical Orthopedic Patient E-Book” by Lisa Maxey, Jim Magnusson
from Rehabilitation for the Postsurgical Orthopedic Patient E-Book
by Lisa Maxey, Jim Magnusson
Elsevier Health Sciences, 2013

Stability Ball: Horizontal Abduction with 90/90 Position yourself on a stability ball prone with your shoulders horizontally extended, elbows flexed to 90 and thumbs up (Fig. 3-64A).

“Physical Therapy of the Shoulder E-Book” by Robert A. Donatelli
from Physical Therapy of the Shoulder E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2011

Initiate upper extremity plyometric chest passes and functional two-hand rotation tennis groundstroke or golf swing simulation using small exercise ball and progressing to light medicine ball as tolerated.

“Orthopaedic Physical Therapy E-Book” by Robert A. Donatelli, Michael J. Wooden
from Orthopaedic Physical Therapy E-Book
by Robert A. Donatelli, Michael J. Wooden
Elsevier Health Sciences, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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16 comments

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  • I love these stability ball workout videos. I am recovering from a few knee surgeries over a few years. Hopefully there will be more!

    How come I can’t find this video or the intermediate stability ball workout when I try and go back to search for them in the playlists?

  • I’ve been doing this for 3 days now and i can already feel that my belly has flattened!!! thank you so so much!! i will continue to do this everyday for the next two weeks or so

  • Really nice workout and video. Chilling music. No bla bla bla talking for nothing that you have to skip forward. Pure exercise ��

  • Great workout. Just found my old stability ball in the garage and I’d forgotten how hard it makes abs workouts. It would be good to see some more workouts with the stability ball if you have the time. Thanks again.

  • First day of this workout, feels great. Although I am not sure I am doing the ‘roll out’ correctly as I don’t feel much burn with it. I have tried being on my knees further from the ball and really extending my arms but seems the same. Tips?

  • I cannot believe that this video has existed on YT for all these years, and I just stumbled upon it. My back sincerely thanks You for this routine <3

  • Can you also make a video where you explain how to let the air out of the gym ball and show it on the ball and make it completely flat?

  • Thanks! It really is working for me. I can see my own abs for the first time in my life. I got modest abs for now but they’re there!

  • I love your workouts, and I love this one! It burns, but it’s perfect for a quick core workout after some cardio. Thank you! I appreciate your content!

  • I bought a core ball today after watching this video, ive let myself go physically a little the last 5 months…. let’s see what I’m like in 12 weeks:) thanks for the inspiration to get back in shape ��

  • Hey Heather, I love your workouts. there are so many and can always find something for every day. Is there a chance you could come up with a double handle medicine ball workout?
    You might have had one but I don’t find. I have one of these double grip medicine balls I bought a long time ago for abs, but there is no workout online which I really like.
    Thank you for all your effort, I think your channel is fantastic!

  • Just purchased a stability ball so looking forward to doing this workout and all your other stability ball ones! Your workouts are so creative, thankyou for posting great workouts every week Heather!

  • I can’t thank you enough for this workout!!! I’ve been doing it pretty much every day since you’ve released it. The music, length… I love it������

  • Although I’m not seeing results yet, I feel them. Been doing these for a couple of weeks now and I’m getting better balance and getting more reps in. Thanks, man!!

  • WOW I train my abs all the time…I thought this would be easy….I wanted to cry from the burn and was literally wishing for this workout to be over….LOL I got through it though…LOL, my abs feel so TIGHT….LOVE IT, THANK YOU!!!!

  • LOVE YOU WORKOUTS ��I DO THEM daily some twice.What can I use in place of stability ball? My dog burse mine ����. THANKS IN ADVANCE