If your stability ball is collecting dust in a closet somewhere, or if you have one but aren't sure exactly how to use it, then this workout is for you. We will lead you through a set of exercises (plus stretches) that will strengthen all of your major muscle groups without any additional equipment. All you need is your body and a ball!
Stability balls are one of today's top fitness tools, and for good reason! Using a Stability ball will improve the strength of the abs and the lower back. Since the Swiss ball is unstable you have to constantly adjust your balance, which in turn will improve your balance, proprioception and flexibility. As an extra challenge you can use the exercise ball as a bench using free-weights to target those hard to reach stabilizer muscles.
The Swiss ball is also known by a number of different names, including exercise ball, gym ball, Pilate's ball, sports ball, fit or fitness ball, stability ball, therapy ball, yoga ball, balance ball, body ball, or birth ball.
All the exercises are illustrated with clear photographs, easy-to-read instructions , giving you a clear understanding of what you are doing on the swiss ball , each exercise target specific muscle groups. This means that the app will be useful as you can work through each exercise
This full body Stability ball workout will help you achieve :
- Proper Alignment :
Using the Stability ball during training will utilize many additional muscles to maintain stability and balance. which can greatly improve your balance, coordination and core strength. The alignment of your body is also improved when proper balance is maintained.
- Great Abs :
An abdominal crunch on the fitness ball has been scientifically proven to work your abs better than a regular crunch. For people working out to achieve great abs, the Swiss ball can definitely target the abdominal areas as the abs and back muscles are simultaneously worked.
- Muscle Strength and Endurance :
Training with the stability ball can help in alleviating back pain and preventing pain in the future. As all the major muscle groups are exercised, tone, strength and endurance are improved as well as flexibility and balance.
- Core Stability :
Swiss balls are less stable than traditional fitness equipment so you can also greatly improve your balance, coordination and core strength in your abs and back. The major muscles that help stabilize and support all of your body movements are made up of the back and the deep abdominal muscles. This is something only the ball can guarantee.
- Stretching :
The Stability ball is a great tool for stretching exercises. With this, you can easily move into and move out of different stretching positions. Training with the Swiss ball will restore or improve your flexibility.
- Losing Weight :
Any exercise that strengthens your muscles will help to reduce body fat. With regular exercise using the stability ball, you will also lose weight!
Fitness ball exercises primarily targets these parts of your body :
- Arms
- Legs
- Abs
- Torso
- Lower back,
- Inner thighs
- Abs sides
- Hamstrings,
- Hip flexors
- Obliques
- Chest
- Triceps
- Shoulders
- Middle back
- Lower abs
- Quads
- Glutes
This application provides :
- Overhead Ball Squat exercise
- Swiss Ball Hip Raise
- Swiss Ball Ab Rollout
- Swiss Ball Knee Pull-In
- Swiss Ball Leg Lift
- Swiss Ball Chest Press
- Swiss Ball Wall Squat
- Standing Ball Squeeze
- Hamstring Curl workout
- Stability Ball Squat and Reach
- Swiss Ball Lunge exercise
- Stability Ball Reverse Extension
- Balance Push-Up Workout
- Fitness Ball Standing Plank
- Stability Ball Back Extension
- Swiss Ball Tricep Dips
- Stability Ball Pikes
- V-Sit With Ball exercise
- Stability Ball V-Pass
- Stability Ball Knee Tucks
- Hanging Knee Raise Exercise
- Swiss-Ball Ski Step
- Swiss-Ball Side Squat
- Oblique driving-knee crunch Workout
- Stability Ball Jog
Feel free to share this application with your friends, and your gym workout partners.
