The 6 Best Exercises on the Stability Ball

 

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The 6 Best Exercises on a Stability Ball. STABILITY BALL JACKKNIVES. Jackknives are a great way to crank up your core training and get better results in your midsection. It also trains ROLLOUTS. PUSHUP HOLD ON STABILITY BALL.

SUPINE HIP EXTENSION LEG CURL (SHELC) SUPINE LATERAL BALL ROLL (SLBR). The stability ball is one of the best pieces of equipment in any gym: When you do exercises on it, it creates so much instability that it forces your smaller, stabilizing muscles to work harder to keep you steady and still.Over time, that increases the strength and endurance of those muscles for better movement patterns and injury prevention. The stability ball is one of the best pieces of equipment in any gym: When you do exercises on it, it creates so much instability that it forces your smaller, stabilizing muscles to work harder to keep you steady and still.Over time, that increases the strength and endurance of those muscles for better movement patterns and injury prevention.

The 6 Best Exercises on a Stability Ball Posted on October 6, 2019 by niveditha The stability ball is one of the best pieces of equipment in any gym: When you do exercises on it, it creates so much instability that it forces your smaller, stabilizing muscles to work harder to keep you steady and still. 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.

Among the best stability ball exercises are the crunch, the push-up, the squat, and the walk-out. Many people think that stability ball exercises target only the abdominal muscles, but they can also the arms, buttocks, back, shoulders, and thighs. The stability ball is one of the best pieces of equipment in any gym: When you do exercises on it, it creates so much instability that it forces your smaller, stabilizing muscles to work harder to keep you steady and still.Over time, that increases the strength and endurance of those muscles for better movement patterns and injury prevention. The Best Stability Ball Exercises For Your Abs, Back, Arms, and Legs. Have a ball turning them into a total-body workout.

By BB Arrington, CPT. Jan 1, 2020 Kat Wirsing. More bodyweight training for women: http://bit.ly/2kisoAp The exercise ball, stability ball, swiss ball whatever you want to call it that’s what we are u. Stability ball exercises offer an excellent way to get stronger and leaner!

With that said here are the 30 best stability ball exercises to workout your core more effectively. 1. Back Stretch. Start by sitting on an exercise ball.

Lean forward, bending from your hips resting your hands on the floor.

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

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Here, a participant exercises on a stability ball.

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Stability Ball: Dynamic Hug Position yourself on a stability ball supine with your shoulders horizontally extended and your elbow flexed to 90 (Fig. 3-65A).

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7) Increase proprioceptive and balance exercises: balance boards and balls, caveletties.

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

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

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It shares many of the benefits of these two exercises, including a dynamic stretch for the spinal extensors, coordinated use of the abdominals and other muscles to maintain the body in a ball shape as it rolls, skilled use of momentum, and sophisticated balance on a small base of support.

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Stability-ball crunch: Probably the most common core exercise.

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Further, several practitioners have suggested that stability ball exercises are most effective for training core stability.

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

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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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  • 0:40 Stability Ball Hanging Leg Raises
    1:15 Lying Leg Raises (easier)

    1:50 Standing Stability Ball Roll Outs
    2:25 Stability Ball Plank Rollouts (harder)
    2:57 Knee Roll Outs (easier)

    3:20 Stability Ball Jacknifes
    3:54 Stability Ball Jacknifes on elbows (easier)
    4:13 single leg jacknifes (harder)

    4:33 Stability Ball Pike
    5:18 advanced Pike+Jacknife (harder)
    5:56 Decline plank (easier)

    6:19 Stability Ball Crunches

  • This was a fantastic exercise video. I absolutely felt the burn. Thanks for sharing these simple yet very effective exercises for the core. You are an outstanding teacher and presenter.

  • I like what you do I can’t do all that you were doing… I’m already overweight and I tried to do one but it hurts my back.. I had a back fusion and I stop going to the gym.
    Now I’m just trying to get back to doing the same.

  • 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?

  • Awesome! I have a dislocated/hooked coccyx which makes it protrude and limits my sit-up ability. With these exercises, looks like I can still get an insane ab workout. Thanks bro!

  • Dr Jo I used to do Swiss ball before my total hip replacement. I’m cleared from doctor to start back at gym to strengthen again. Is my Swiss ball a good place to start. I’ve done all my other exercises faithfully and cleared!

  • hi dr love your channel, you helped me more then you think.
    i was wondering if you can make a video about “pointy elbows. or how to fix them. thank you.

  • Very challenging! The width of the stability ball vs. my hip width restricts me on some movements, but I will try some of those moves with a smaller med ball instead. Thanks for sharing! Stay strong.

  • Doctor Jo, you ARE the best. I know that whenever my frail hips are acting up, I can rely on you to tell me the best way to fight the pain. If I were 40 years younger and still had arms (before I lost them in ‘Nam), you’d be my number one girl for learnin’ how to stay fit. Keep fightin’ the good fight, Doc! HawianCheeseball signing off!

  • crunches might be good for your abs, but they’re potentially damaging for your back…. A sit-up or crunch compresses the spine and encourages movements that are not well-mimicked in any physical activity, making these exercises a poor choice for abdominal strengthening…there are better exercises for the back…just saying after teaching for 30 years xo

  • excellente vidéo, c’est à peu près tous les excercices et variantes que je fais sur swissball moins quelques unes mais déjà faire cela et c’est la top forme. En instabilité les abdos ou gainage sont bcp plus difficiles! Par contre on ne s’entend pas sur le volume X 12 ça devient vite facile. Bonne continuation pour partager votre expérience. Sur la définition musculaire abdominale je suis bcp plus maigre et sec avec plus d’obliques que vous mais le volume tel que le vôtre des grands droits ça ne vient

  • Hi Lunden….. Thnx 4 the exercise.. There is a ball in my gym but i’ve never touch it…. But frm now on i gotta try these moves of yours..

  • Dr J0 you’re so amazing and your videos are very helpful. I broke mu humerus and your videos are my main PT guide. Also you answer to every comments and that is priceless. keep it that way and thanks for everything!

  • This helped me TREMENDOUSLY! Thank you so much. I was able to sit up this morning after doing your stretching exercises last night. I will now the the strength ones to make my back stronger.

  • Hi, I have a back problem, and gradually turned out to huge bulging out belly, how do I use the ball to get my belly flat, request you to please post some exercise videos on same.

  • Daangg, this guy has some strong abs! I came here before I attempt the pike on the ball. New to the stability ball, had it for a couple weeks, and now think I’m ready for pike:). It’s at 4:35

  • I can’t keep up with all the good information you give!
    ☺ still trying to learn all those great neck stretching exercises on your last video.

  • Yo I retired from pro sport, got rich n switch. I never realised how unfit I am until I tried this. I had to try the easy version on all and still nearly dead.

  • Question because of my back can I use an exercise mat on floor for a little comfort until I strengthen my back/core enough that I can handle the hard floor?