Do you know that you see a big, often colorful ball you see in the gym? This is a stability or Swiss ball. You can also call it a therapy ball, birth ball, balance ball or body ball. The stability ball is an extremely versatile tool that is often underused. If you integrate the ball into your workouts, you can improve the core function and test your balance.
Today's 25-minute Express training focuses on full-body burning that supports all your strength and balance. For maximum results, see if you can push through the entire cycle of exercises before taking a break. But keep in mind that the shape is important. Be especially careful when testing your balance!
Stability Ball Workout
What You Need : Your body weight and the ball!
Time : 25 minutes
Recommended Intensity : 1
1. Split Squat
- Stand upright with one foot on a ball behind you, with your arms at your side.
- Drop your body to the floor, bend over on your hips and knees, and bend your upper body slightly forward.
- Press the front foot to return to the starting position. Complete all repetitions on one side before moving on to the other.
2. Push Up
- Support your body with your hands on the ball, bent elbows and chest, almost touching it, with outstretched legs on your toes.
- Press on a straight arm position, keeping your back flat and your hips in line with your shoulders.
- Lower your body back to the starting position and repeat this process.
* Modification: Do pushups on a stable surface and work towards the ball.
3. From Crunch
- Lie with the middle of the back on the ball, hands on the sides of the head and feet flat, knees bent.
- Lift your head and shoulders off the ball and pull your abs together. Do not pull your head up with your hands.
- Lower your head and shoulders and repeat the exercise.
4. Overhead Deadlift
- Start in a squat position and hold the ball on the ground in front of you.
- Stand upright and lift your ball over your head, extending your arms completely.
- Lower the ball back to the floor and return to the squat position.
5. Tricep Dip
- Put your hands on the ball behind you, with outstretched arms and flat feet.
- Lower your body and bend your elbows and knees until your lower back touches the ball.
- Press up, return to the starting position.
* Modification: Triceps dives onto a hard, stable surface and works towards the ball.
6. Mountain Climber
- Put your hands on the ball, with outstretched arms and outstretched legs resting on your toes.
- Bring one knee in the direction of the ball and hold the rest of your body in the push-up position
- Straighten this leg and repeat it on the other side. Keep your back flat and your hips in line with your shoulders.
7. Leg Raise
- Lie on your back with your legs outstretched and the ball between your feet, hands on your sides.
- Lift your legs straight up and lift your lower back slightly off the ground.
- Put Your Legs Down Knock the ball on the floor and repeat it while holding the upper body steady and keeping your legs straight during the movement.
8. Roll Out
- Kneel with your forearms on the ball and chest on your forearms on the ground.
- Push the ball forward and roll it along your forearms as you extend your arms and keep your back neutral / flat] Pull the ball back to the starting position.
9. Back Extension
- Lie down with your chest on the ball, your arms are crossed over your chest and your legs are right behind you.
- Raise your chest from the ball and get into an upright position.
- Do not jump up and down the ball as you perform each rerun.
10. Glute Bridge
- Lie on your back with your heels on the ball, legs straight and hands on your sides.
- Take your hips off the ground and make a straight line from your feet to your shoulders.
- Lower your body back to the ground and repeat it.