15 Stability Ball Exercises That Burn Out Every Major Muscle Group (Plus Some Cardio, Just for Fun)
15 Stability Ball Exercises That Burn Out Every Major Muscle Group (Plus Some Cardio, Just for Fun)
Stability balls: You know them, you’ve used them, you probably have one collecting dust in your basement right now. And though we’re sure you’ve mastered the art of the stability ball crunch, there’s so much more this multitasking beach ball can do. Can it tone your arms? Yep. Torch your core? Duh. Burn those hammies? You know it. Rev up cardio? Absolutely. With a little knowledge, stability ball exercises can challenge every single major muscle group (while simultaneously improving your balance, coordination, core strength, flexibility and posture).
“Incorporating a stability ball into your workout will challenge you to use muscles you wouldn’t typically use,” Morgan Kline, co-founder and COO of Burn Boot Camp tells us, “such as your transverse abdominals,” those deep core muscles that are notoriously hard to target, “pelvic floor and lower back extensors. Use of these muscles will improve your core stability and balance while increasing the overall effectiveness of your workout.” And though its namesake suggests support rather than strength, research shows that exercises done on a stability ball are significantly more effective than those done on the floor. “In order to perform exercises with a stability ball, you have to engage and isolate a lot of muscles that aren’t typically used in bodyweight exercises.” So while you focus on sculpting those beautiful biceps, your rear deltoids are working overtime as well.
How to Choose the Right Size Stability Ball
Now, before you go grabbing that pump, you’re going to want to make sure you have the right ball size on hand. To do that, all you need to know is your height. If you’re 5’5” or shorter, stick to a 55 cm ball. If you’re 5’6” or taller reach for a 65 cm ball. If you’re over 6’0” (...overachiever), a 75 cm ball is the way to go. “Before getting started, make sure your ball has the proper amount of air in it,” Kline advises. It should be firm to the touch but not overinflated. If you’re new to using a ball, find your balance and start slow—because there's nothing more embarrassing than rolling on your butt mid-shoulder press. “Find a lot of space to move the ball around to get comfortable with it. Don’t jump right into the complex moves. Focus on getting your balance before testing any secondary movements. Sitting on the ball and moving your hips around is the best way to get your bearings.” Once you feel secure, it’s time to break a sweat.
Start with this 15-step stability ball exercise routine broken down into four main categories: lower body, upper body, core and cardio (to increase your heart rate and flush out those muscles). Complete 6 to 14 reps of each exercise, based on your current fitness level. Then grab an ice pack and some Advil because we guarantee you’re going to feel it tomorrow.
Beginner: low reps (6 or less)
Intermediate: moderate reps (8-12)
Advanced: high reps (14+)
EQUIPMENT SUGGESTIONS:
- Stability Ball (more options below!)
- Exercise Mat
- Dumbbell Set
RELATED: The 8-Step Resistance Band Workout Routine You Can Do Pretty Much Anywhere
full article : https://www.purewow.com/wellness/stability-ball-exercises