The fitness ball may look like just another fun toy to play with, but did you know that it’s one of the best tools to use for your workouts? This article will take you through the best fitness ball exercises.
The giant, inflated ball is a whole lot of fun to kick and throw around with your kids, but you may want to keep it for your exercise. There are many killer fitness ball exercises that you can do, exercises that will push your body to its limits and get you fit and trim.
Why Fitness Ball Exercises?
It may look silly to work out with the giant ball, but it’s actually very good for you. The reason why the fitness ball is so great is that it’s a ball, meaning it’s going to roll around. You’ll have to use those core muscles to keep the ball in one position, and clenching your core muscles will give them a great workout even if you’re focusing on working out another muscle.
By using the fitness ball, you’ll tighten up your core without even needing to focus on working out your abs, back, and oblique muscles. It’s like a cheat code that you can use to unlock the extra fitness, and you’ll be amazed at the results when you use the fitness ball.
Now, be prepared to fall off the ball a lot when you first start working out with it. The stability ball rolls around more than you’d like, and you’re going to have to work hard to keep it stable. Within a few weeks, though, you should be able to master working out with the ball, and you’ll be amazed when you see how strong and tight your core gets thanks to the fun rubber ball.
The Best Fitness Ball Exercises
Here are some great fitness ball exercises to get you started working out on this crazy ball:
- Lie on the exercise ball, with your stomach and face towards the floor.
- Walk your hands forward until your thighs are on the ball, and clench your core to keep the ball in place.
- Bend your elbows and keep your back straight, and lower yourself until you’re almost touching the floor.
- Hold your body near the floor for 3 seconds, and push yourself back up until your arms are straight.
Tip: Avoid locking your elbows on this exercise, as it can extend the muscles too much and cause injuries.
Repeat this exercise 15 to 25 times. Walk forward further to place more weight on your arms, which will make the push-ups harder.
Wall Ball Squats
- Stand with your back to the wall, and place the exercise ball between your back and the wall.
- Use your core muscles to press the ball back against the wall.
- Stand with your legs out in front of you, and spread them until they are shoulder-width apart.
- Slowly bend your knees and drop your body until your legs are at a 90 degree angle. Keep your back straight and your hips tight.
- Press the ball against the wall for 5 seconds, and slowly straighten back up again.
Tip: Slowly go into the bent position, and hold it for as long as possible. Be wary of wobbling, as the ball will be hard to hold in place at first.
Repeat this until you can hold the squat position for at least 60 seconds.
Fitness Ball Crunches
- Lie with your back on the stability ball, and place your feet flat on the floor.
- Place your hands behind your head, but don’t use them to add extra power to your crunches.
- Use your stomach muscles to crunch, bringing your shoulders and upper back off the ball.
- Lower yourself back into the supine position using your stomach muscles only.
Tip: This is going to be a bit harder than regular crunches, so don’t be surprised if you can’t do as many.
Repeat 20 to 30 times.
- Get on your knees, and place your elbows on the fitness ball.
- Using your core muscles, roll the ball forward until your chest is nearly touching it.
- Roll the ball back towards your knees, and keep it rolling until your hands are the only thing touching the ball.
Tip: This is like using the ab roller, and it’s going to be a tough exercise!
Repeat this exercise 15 to 20 times.