Stability balls are a great
way to throw fun into your workout routine with the added bonus of improving
your balance. Your local gym will probably have some, but if you can, invest in
a stability ball so you can do these workouts in the comfort of your own home,
which saves you a trip out. These exercises help strengthen your core and your
legs, which gives your more power on your runs and better balance on the bike
and in the water.
Planking with a Tap
Chances are you are no
stranger to planks. This variation helps spice up planks by adding in the
stability ball. You should be balancing on the stability ball with the shin
area of your legs. Your toes will slightly hang off of the stability ball. Get
into a plank position, but instead of bending your arms, they should be
extended while you balance on the ball. Once you find your balance, take your
left arm and cross it across your body and tap your right shoulder with your
left hand. Place your hand back on the floor and regain your balance. When you
have your balance switch arms so that your right hand taps your left shoulder.
Repeat alternating which arm taps your shoulder to get the most out of this
exercise.
Side Planks
On the subject of planking,
why not try side planks with your stability ball? To do this exercise, lie on
your right side. Your right elbow should be bent so it can prop you up. Place
your right foot on the stability ball with your left leg resting on top of your
right leg. When you are ready, prop up your elbow and find your balance. Your
body should be straight and parallel to the floor with the left side of your
body facing the ceiling and your right side towards the floor. Hold the
position for 30 seconds, or as long as you can, before resting for your next
set.
Crunches
Crunches on the stability
ball heighten the results you would get from doing normal crunches. Lie on the
stability ball where your lower back and your shoulder blades are touching the
ball. Then place your hands behind your head like you would to do a normal
crunch. Personally, I like to place just the finger tips on my head so I know
the difference between when my abs are pulling me up versus me pulling my head
up thinking I’m doing a proper crunch. When you crunch you want to aim your
left elbow to your right knee. Doing crunches across your body instead of up
and down will work your obliques.
Pass the Ball
Known as the “Ball Pass” or
the “V-sit” this is a must do exercise with a stability ball. To start this exercise,
lie on the ground with the stability ball above your head. Grab the stability
ball and raise both your arms and your legs to where your body makes a “V”
shape. When you are in the “V” shape, place the ball in-between your feet so
you have a nice grip. Then lie back down. Move into a “V” shape again bringing
the ball in-between your feet back to your hands. This will give you one of the
best crunches in your life.
Wall Sits Refined
Wall sits are simple to do
and are great at working out your thighs. Wall sits with a stability ball are even
more intense. Find a nice wall space where you have room to squat. Place the
ball between you and the wall and press up against it so the ball does not
fall. Go into a sitting position as if you were on an invisible chair. The ball
should be touching your shoulder blades all the way down to your lower back.
Your feet should be shoulder width apart to avoid any injuries. Hold the
position for ten seconds and then return to standing. Do a few sets to work
your way up to longer set times.
The Body Pike
This exercise is essential
if you have a stability ball, although if you are not comfortable balancing on
one yet I would master that before attempting this stretch. Start with the ball
balancing in-between your feet and the floor. Your feet should be pointed and
your hands should be shoulder width apart. Slowly and carefully roll the ball
towards you while you lift your hips, so your hips are right above your
shoulders. Your torso and upper body should be straight up and down, while your
legs point out balancing on the stability ball. If you are having trouble
balancing or going up all the way to the peak position, go as far as you can to
build your body’s strength up till you can go straight up and down.
Modified Mountain Climbers
Get into a push-up position
with the stability ball in-between your hands and the floor. The stability ball
will be what you hold during this exercise. When you are balanced on the ball,
take your right knee and tap the ball while keeping your right leg extended.
Return your left leg back to the starting position and bring your right knee up
to tap the ball. Alternate your legs back and forth tapping the ball to feel
the burn of this core workout.
Hopefully you enjoyed these
workouts and had a blast while doing the different stretches. If you are having
trouble balancing on the ball keep working on it and you will improve. Add
these workouts into your routine to change up the mundane schedule and work
muscle groups you wouldn’t normally.
Happy Training!
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