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Do you want to get stability and easily keep the balance? The exercise ball is the perfect tool for you! It may be a little hard at the beginning and maybe it will roll you over, however, with every move, you will feel how amazing it is for thebalance improvement, stability, entire body strength, and it will help you to focus on the problematic areas.
1. Ball dips
Your shoulders, hands, but also chest and abdomen will feel the power of this movement. How to do it?
• Put your belly on the Stability ball and put your hands forward to the ground until the ball stops under your thighs.
• Strengthen the abdomen and bend the elbows as the classic dip.
• Lower the upper part of the body to the ground. Hold this position for three seconds and then lift so that your elbows are straight but not stretched.
• Hold your head in line with your spine and you will feel your abdominal muscles work.
• Start with 5 reps and do 15 dips. After you have done 15 sets, rest for 1 minute and start doing the second set.
2. Squat with a ball
Yes, as you must guess, this exercise is perfect for shaping those thighs and glutes. Go somewhere spacious, because you are going to need more space to practice this exercise than you might have thought. How to do it?
• Place the ball between the wall and the lower back.
• Keep your feet in the shoulder width.
• Bend your knees about 12-24 cm, keep your shoulders in line and lock your hips. Hold this position for 3 seconds, and then stand up again.
• Start with five sets and do 12 squats. Rest for 30 seconds and practice the next set.
3. Overhead ball squat
If you are not the kind of person who likes wearing short shorts, with this burn which you will feel in your quadriceps and glutes, you might as well reconsider. How to do this exercise?
• Grab the ball with your hands and put your feet apart in the width of your hips.
• Stretch your hands and lift the ball over your head.
• Do a squat, but keep the weight on the heels, keep your hands still straight.
• Stay in this position for a moment and then return back slowly.
• Keep your hands stretched over your head and do 12 – 15 squats.
4. Plank Pike-up
This exercise that will test your balance, is easier than it looks. It focuses on the abs and the lower back. How to do it?
• Place the ball on the ground, place your shins over the ball and palms on the ground under the shoulders.
• Use your belly and legs to slide the ball to the center to get your butt up. Look down and hold the head between the shoulders. Your body should have a shape of inverted V.
• Hold this position for a moment and then return to the beginning.
• Do 12-15 repetitions. Make sure you are pulling your belly and keep your head in line with the spine throughout your movement.
5. Ball pass
• Lie down on your back, take the ball in your hands and lift your knees and feet so that your calves are in parallel with the ground.
• Lift your head, neck, shoulders and place the ball between your feet.
• Place your feet (with the ball between them) and pull your hands back to the ground.
• Lift your head, neck, and shoulders again and take the ball.
• This exchange of the ball between your hands and feet repeat 10-12 times.
6. Standing Side-Splits with a ball
This exercise inspired by yoga will help you to properly stretch the oblique muscles. You can practice it without a ball, but a ball will give you extra support and you deserve that.
• Stand about 30 cm behind the ball with your feet together.
• Bend over and place your hands on the ball.
• Hold your torso, abs, and butt tight and lift the left leg so that it is parallel to the ground.
• Hold the inner thigh faced towards the ground.
• Turn the body to the left and lift the left hand over the head.
• Turn your head to the left.
• Hold this position for 3 seconds.
• Put your hand and leg back to the base position.
• Repeat with the other leg.
7. Frog Jumps
• Stand behind the ball, place your feet slightly wider than the width of your hips and fingers facing outwards
• Go into a squat position, bend the knees deeper than 90 degrees and place your hands on both sides of the ball.
• Press the elbows into the inner thighs to enhance flexibility.
• Jump as high as possible. Straight your feet while lifting the ball overhead and straighten your arms.
• Repeat 5 to 8 times.
Make sure to tell us in the comments whether you use exercise ball in your workouts, and if so, share with us your most popular exercises. If you liked the article, support it by sharing.