Enhance your workout with 5 diverse stability ball exercises

Enhance your workout with 5 diverse stability ball exercises

If you equate stability balls with basic work, sell them (and your fitness results) briefly.

Adding stability ball exercises to your workout is a great easy way to increase the difficulty of your favorite moves. This tool allows you to challenge your upper and lower body in a new and creative way, says Tara Romeo, coach, CSCS, CES, director of the Professional Athletic Performance Center in New York City. (If You don’t have it at Home, we love the URBNFit Ball.)

Regardless of the exercise, performing a movement with an exercise ball requires you to work out twice as you struggle to keep your core stable. “Due to the soft surface of the ball, your body must constantly balance the constant balance changes throughout training,” says Romeo. “It strengthens the stabilizing muscles deep in your core.”

To get you into full-body action, Romeo shares five challenging stability ball exercises you need to try. Include them in your existing workout routine or perform each movement for 10 reps and three sets for a workout where your whole body shakes.

5 stability ball exercises you don’t do (but should!)

1. Stability-Ball-Increased Split Squat

Take your squats to the next level with this advanced bodyweight train. It hammers your Quads, glutes and hamstrings while improving your body balance and basic stability.

How: stand with your feet hip-width apart. Place the top of one foot on a stability ball just behind your body (a). Keep your weight in the heel of your front foot and bend your knees to lower your body to the floor. Let the ball roll over the hind shin (b). Stop, then push through your front heel to get up, and roll the top of your foot over the ball (c). Repeat for Repetitions, then change sides.

2. Stability Ball Hammock Curl

Ditch the gym’s bulky hamstring curvature machine and opt for this Variant at home. It works your hammies and glutes in an important way – without the rest of your lower body stabilizers from the muscle building equation.

How: lie flat on your back on the floor. Place both ankles hip-width apart on a stability ball (a). With the back flat, the core stretched and the arms at your sides, squeeze your glutes to lift your hips off the floor, so that your body forms a straight line from the knees to the shoulders. Your feet should be flat on the ball (b). From there, push your heels into the ball and bend your knees to pull the ball towards your buttocks (c). Rest, then straighten your knees to bring the ball out, keeping your hips up (d). Repeat for repetitions and keep hips elevated between repetitions.

3. Lat Pull on a pezziball

Despite its name, this simple but effective exercise works not only your Lats, but also your pecs and shoulders. And of course it powers your core. It is enough to take a Dumbbell, to do it correctly.

Directions for use: Feet flat on the floor and shoulder-width apart, position the upper back on a stability ball (a). Raise your hips to achieve a table position, knees bent at 90 degrees, and the back completely flat. Hold the top of a dumbbell with both hands over your chest, making a slight bend in your elbows (b). From there, keep the back flat, the core stretched and a slight bend in the elbows, slowly lower the weight behind the head (c). Take a break and lift the weight again to start (d). Repeat.

4. Stability-Y-UPS of the ball

This one is much more difficult than it seems, because you train the lower traps. They also hit the rhomboids and posterior deltas, which are often underworked to improve posture and stability of the upper body. Start without WEIGHTS before switching to 5- or 10-pound dumbbells.

Directions for use: Lie on your stomach on a stability ball, feet on the floor, shoulder width apart for balance (a). Stretch your arms out in front of you and turn your hands so that your thumbs are facing the ceiling. Keep your shoulders down and away from your ears (b). From there, squeeze your shoulder blades as if you were pressing an orange to slowly raise your arms as far as possible without letting your upper body move (c). Pause, then slowly start and repeat the lower back (c).

5. Dead bug

We would be negligent not to include a core-specific exercise. After all, practice balls have a good reputation for a reason. And while dead insects without equipment work out both the abdominal muscles and the deep central muscles like crazy, adding a yoga ball is a great way to increase the burn.

Directions for use: lie flat on your back on the floor with your arms and legs outstretched, pressing a stability ball between your arms and legs. Tilt your pelvis to press your lower back to the floor and hang your heart to maintain this back position during the exercise (a). Lower one arm and the opposite leg to the floor as low as possible, while maintaining a flat back position and holding the ball in place (b). Take a break and then press your abdominal muscles to lift your arm and leg back to start (c). Repeat the process on the opposite side (d). Keep changing.

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