Comprehensive Workouts Using A Stability Ball

Stability ball exercises are an efficient type of workout and provide you with fast results. The great thing about a stability ball is that it gives you more stability while forcing your body to be in a good balance during each spend, which will most likely increase both your coordination and strength.

One of the best things about a stability ball is that the exercises can be done at home, without any other requirement of equipment than the ball itself. This is great for those who don't have time or the ability to workout at a gym for instance.

Thanks to the great variations of exercises possible with a balance ball, it's easy to set up a workout that will involve your whole body, and I'll report some basic exercises worth to know about both for the beginner, but as well for the more experienced people here below:

Lower Body Rotation
Lie on your back with the legs resting on the ball and your arms out to the sides. Rotate alternately the body to the left and right, in order to train your core abdominal muscles.

Sit-ups on a ball
Lie on ball with the feet wide apart. Roll as far back as you can without losing balance. Lift your head and upper body up as high as you possibly can, without the lower back loses contact with the ball. Lower slowly back and repeat.

Single-leg pelvic lift
Lie down with one leg on the ball. Keep your arms to the side of your body. Tighten your gluteus and thigh muscles, and seize your leg and lower abet. Hold for 3-5 seconds, lower slowly back into start station and do another repetition. Remember to alternate between both legs.

Diagonal lifting on a ball
Lie on the ball with your stomach on the ball and hands and feet on the ground. Tighten your abdominal muscles and recall one arm and the opposite leg until they are fully extended. Make obvious to hold the pelvis static while performing the utilize. Repeat with opposite leg and arm.

Squats
Stand up with the ball against a wall, and resting towards your back. Place your feet shoulder-width and the toes pointing slightly outwards. Bend your knees until the hip is below the knee-level, and push up again. Keep your back straight and look forward. Remember to keep a constant pressure in your core abdominal muscles to protect the spine from injuries.

Chest press on a ball
Lie with your upper relieve on the ball and hold a weight in each hand with the arms straight (if you have dumbbells at home you can with advantage exhaust them, but anything will work, use your imagination; some bottles filled with water for instance). Lower the weight down by bending your elbows. The forearms should be in a vertical position throughout the movement. Push back to starting position and repeat the motion.

SUMMARY
By doing these basic but yet comprehensive exercises you'll get a total body workout, and this is a great way to start working out with the only requirement of a stability ball. As time passes, and you get progress in your training you might want to complement each exercise with some additional resistance to challenge your body constantly and find better results over time. But as a start to receive the healthy benefits from increased stability, strength and balance in general these exercises will be superior for you, regardless if you goal is to be more fit or just become more resistant against injuries to the body.

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