Stability Ball 101 Workout

 

Swiss Ball Exercises for Beginners Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

Stability Exercise Ball Workout 33 Minute Express Physioball Exercise Routine

Video taken from the channel: Jenny Ford


 

“Stability Ball 101” Fitness Workout DVD with Geoff Bagshaw

Video taken from the channel: geoffbagshaw


 

HealthWorks! Youth Fitness 101Stability Ball | Cincinnati Children’s

Video taken from the channel: Cincinnati Children’s


 

Stability Ball 101 with Geoff Bagshaw

Video taken from the channel: Trainer Hub


 

How To: Use a STABILITY BALL in your Workout

Video taken from the channel: Heather Robertson


 

Core exercises from Stability Ball 101

Video taken from the channel: Trainer Hub


Keeping the ball stable forces you to work harder and activate tiny muscles. For fast results try this Stability Ball 101 workout after doing ten minutes of cardio. Plank 30 seconds.

Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly over your hands. Knee-Tuck Crunch 10 reps. 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.

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. A stability ball is a highly beneficial workout tool for full-body fitness training.

Though most people only use it to do crunches, there are many other important sculpting and strengthening exercises that can be done with a stability ball. via YouTube Capture STABILITY BALL 101! This is important info. Please click share!

At the top of the list of home exercise equipment that I recommend is the an exercise ball. Stability balls can be used at the office to improve posture, to make crunches more effective, squats safer, dynamic stretch deeper and so much more. Stability ball exercises for beginners | 10 min fitness ball workout http://indigokinetics.com/foam-roller/ = This video is a 10 minute fitness ball workout. Try this stability ball workout to tone your abs, arms, back, butt, core, Shop GymRa apparel: http://www.gymra.com/shop Join https://www.gymra.com/ for fr. 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 Openfit fitness specialist Cody Braun. “When performing stability ball exercises, the muscles that make up the core and surround the hips and shoulders have to.

Get on your hands and knees with the exercise ball pressing into your hips and thighs. Keep toes down and knees bent, but lift your knees slightly off. Upside-Down Pilates Exercise Ball Lesson 53 Full 30 Minute Pilates Workout HD Duration: 22:10.

Upside-Down Pilates 1,171,936 views.

List of related literature:

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

Carter et al. (2007) studied the effects of an 8-week program of plyometric upper extremity exercise and external rotation strengthening with elastic resistance.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

At this time, the patient’s strengthening program is advanced to plyometric exercises initially using therapeutic balls, including a basketball for chest passes and then progressing to a 5-lb medicine ball for chest and overhead passes.

“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

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

Fitness and stability balls are great because they force the exerciser to activate stabilization muscles to maintain proper alignment.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Stability balls are a great unstable platform for exercise and provide a regular exercise bench just can’t do the job.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Exercises using the stability ball and the BOSU are included later in this chapter.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Here, a participant exercises on a stability ball.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Fortun et al observed increases in both internal rotation strength and power following an 8-week plyometric program.87 It should be acknowledged that rehabilitation specialists often use open chain plyometric exercises with a medicine ball and rebounder.

“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

Many exercises incorporate the use of a large gym ball to challenge stability.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

Alexia Lewis RD

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

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23 comments

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  • I tend to find that I am putting excess pressure on my knees! Does anyone have a tip? What muscle group am I underutilizing? Thanks! *Starting the 12-week program tomorrow, Monday morning! Grocery shopping today for meal prep:)

  • Oh my,,so so so super glad you came up with this video cos I’ve been having problems with the ball, apart from the fact that it keeps “running “away. So great to know that you take note of the comments and give a solution immediately. Keep them coming������still hanging in there despite the increasing intensity of cardio, which I just do adjustments according to my own physical state, love love �� Heather

  • After my struggles this morning with the ball I’M happy I watched this it will come in handy the next time I have to meet up with the ball ��

  • Great video! Super helpful! I just got a ball and I’m a bit nervous about using it so this came at exactly the right time! Thank you!!!!

    PS. I love your workouts!

  • I appreciate the mods and different levels. Admittedly, I’ve been frustrated with the ball, but now that I know I can start at a lower level and build up.:0)

  • It is very Useful and great video.by following it, i able to use my ball.many thanks.
    I always follow your videos.
    ����������������������������❤️❤️

  • I always lose the stability ball when following along in the videos and now I know why. Thank you for taking the time to make all your videos for us. I have shared your channel with several friends and I know there a few who are following faithfully as I do. Thank you!

  • Yay! Just bought my first stability ball just for your workout ready for something new to try thanks heather for inspiring me to workout ♥️����

  • great advice and tips!! Heather what about pre-workout / post-workout or protein powders and supplements would you recommend?
    even though i eat clean and mostly vegetarian, i wonder if an extra boost would be helpful on this 12 week journey.

  • Oh, I need this one alright! I will keep this in my rotation for at least 2x per week. Jenny, your core is so strong!! Good role-modeling there!!

  • Thank you for this video. I am going to practice practice practice today because it frustrates me so much when I cannot get the excercise done correctly due to imperfect form. Loving this series. 10 pounds lost so far����������

  • Super helpful for me. Thanks Heather for taking the time to do this. Now I have alternatives to work on when I my hamstrings cramp during the single leg hamstring curls! You absolutely rock!

  • Thanks for the reminders! When I taught group fitness we went through stability ball training, and I remember thinking I would never use this. Well, my ball has a permanent spot in my living room as a very essential, much love/hated piece of equipment that I could not live without! All the squats and lunges in the world don’t provide the ‘ball burn’ I get when using my stability ball. We even have them in our elementary school as chairs for the little ones and they love them! (Had to laugh at those facial expressions and the ending good work!)

  • A huge thank you Heather for this
    As I have been struggling with my stsbabilty ball with your 12 week challagne I’m following
    This has helped me massively
    Thank you sooooo much for taking the time to film this for us

  • I’ve been using my sons’ American Ninja Warrior bouncer balls as my “stability ball” ������ throughout the program…buuuut after watching this I think I’ll purchase an actual stability ball.

  • Thank you.. Makes me feel better seeing some of the modifications, which I was doing but not sure it was right.. You are awesome..

  • It only took me a week to inflate it! LOL! Realized when I tried my friends’ that I had a busted hand pump! Got a great bicep workout from it though!

  • Thanks for the video. It certainly will help with the up coming workouts. I was having trouble previously. This information will help. Maybe I’ll practice certain moves especially the bridges… Lol

  • Buy a printable worksheet with these Swiss Ball Exercises at: https://www.askdoctorjo.com/basic-swiss-ball-worksheet
    Buy a Swiss ball at: https://amzn.to/2J7DiBK (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • You make it look so effortless and easy! I love the inclusion of the ball in your workouts and I’m definitely getting more confident using it. Thanks Heather x

  • Thanks for the excellent workout Jenny; you are so tough doing this on the beach! I am bowing down to you here! Oh yeah, and where you said, “This is probably burning around your waist area,” you were right! Go figure! LOL

  • Thanks for these tips. I have been doing the workouts outside on my deck and have had to chase the ball into the lower level between exercises at times so will use the weight holder trick now. Funny to watch it roll across the backyard, though.

  • I used to hate the stability ball when in the gym with my PT, then I tried some exercises I found on youtube and loved it. I now use it all the times in my routine. Thank you for your tips and clear videos������