Many workouts require some kind of prop which provides support and stability to your body during a workout and Swiss ball or the stability ball is one such exercise aid. It helps in balancing the body and helps you in doing exercises which target the trouble zones of the body.
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There are five workouts which become more effective when it is done with the stability ball.
Elevated pushups
This is a variation of conventional pushup and performed with the stability ball to elevate your lower part. This workout targets the arms, shoulders, chest and core muscles.
How to do it:
- Take a pushup position by positioning your upper body stretched on your hands perpendicular to the ground and resting your thighs on the exercise ball.
- Suck in your belly and lower down the body by bending your elbows.
- Hold this position for three seconds and then get back into the original position
- Do 15 reps in one set and then take a break. Start another set after one-minute rest.
Squat
The squat is an effective exercise for the lower body and it’s tone up your quads, hamstrings, glutes, calves, etc. When this exercise is done with an exercise ball then it becomes more effective to shape your legs, thighs etc.
How to do it:
- Place a stability ball between the depression of your back and the wall.
- Stand with feet at shoulder width distance.
- Lower down your body in the squat position by bending your knees and take up sitting position.
- Hold this position for 3 seconds.
- Get back into the original position by pulling your upper body in upward direction.
- Repeat the steps for 12 times and have 30 seconds rest. Perform another set of 12 reps.
Overhead squat
This is the upgraded version of squat and targets the quads and the thickest part of the butt during this exercise.
How to do it:
- Stand at feet hip width apart and hold an exercise ball above your head with stretched hands.
- Squat down by bending your knees and arms stretched above your head.
- Hold this position for three seconds and then stand again as in original position.
- Repeat the steps for 12 – 15 reps.
Ball pass
This is a form of crunch and it is done with such simplicity that you don’t realize that you are doing deep crunches.
How to do it:
- Lie flat on your back and hold an exercise ball in your hands above your body. Your legs should be slightly raised off the floor so it becomes parallel to the ground.
- Uplift your torso to put the ball between your legs.
- Now lower your legs and pull back your arms in initial position.
- Raise your upper body once more to retrieve the ball placed between your legs.
- Pass the ball from the hands to legs for 10 -1 2 times by repeating the above steps.
Side plank
This exercise is inspired by yoga pose and targets the oblique muscles. This can be done without the support of the ball, but when it is aided with an exercise ball then it offers leverage.
How to do it:
- Stand on your feet close together a step away from the exercise ball.
- Put your right hand on the ball and lift up your left arm upward stretched in the air and leg stretched parallel to the floor. Support your body weight with a stability ball and on the right leg.
- Turn your head towards your left arm in the upward direction.
- Hold for three seconds and then return to the initial position.
- Repeat the steps for the other side.
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