Stability Ball Workout

This week we are going to discuss a great workout that targets your core strength and stability…stability ball workouts! These full body workouts are centered on inflatable exercise balls and can be modified depending on your fitness level. Also since stability balls are really affordable and easy to store, they are a great item to have on hand for at home workouts. Let’s focus on some basic exercises:

Squat: place ball on the middle of your back and against the ball. Stand with feet shoulder width apart. Squeeze core and bend at knees until 90 degree angle is formed and hold for 3 seconds. Focus on sitting back into the squat so knees do not bend over toes. Repeat 12-15 times.

Hamstring curl: lay on your back and balance ball on heels of your feet. Place hands flat on the ground next to body. Lift hips and squeeze glutes while still balancing the ball on your heels. While holding plank bend knees to roll ball close to body while squeezing hamstrings. Hold for 3 seconds then straighten legs while still holding plank. This is considered one rep. Without resting bend knees to roll ball again for second rep. Repeat 12-15 times.

Push-up: lay on your stomach on the ball and walk with your hands forward until the ball is resting on your thighs. Bend at the elbows to lower your body to the ground. Hold for 3 seconds then lift back to starting position. Repeat 12-15 times. Squeeze core and glutes to help stabilize ball.  

Ball Pass: lay on your back with legs extended. Hold ball in hands on the floor but above your head. Squeeze core and lift extended arms that are holding the ball and extended legs. Pass ball from hands in between legs. Squeeze legs to hold ball and lower extended legs and arms back to the floor. Repeat passing the ball between legs and arms 10-20 times.

Ball Fly: this exercise also requires the use of dumbbells. Use whichever weight is appropriate for your fitness level. Rest ball on floor and in between shoulder blades. Place feet on floor shoulder width apart. Keep back straight by tightening core and glutes. Hold dumbbells in each hand above head with elbows slightly bent. While remaining stable on ball lower both arms with dumbbells to either side of body. Maintain slightly bent elbow. Upon lowering arms to chest push back upward to starting position completing one fly. Repeat 12-15 times.

While all of these exercises are very basic and fundamental, they really challenge your balance and core stability. Building a strong core is so important in developing overall strength, as well as enhance ease of daily activities. Remember to always consult a specialist to ensure proper form is being followed to prevent injury.

So now that we just had an intense exciting workout how do we refuel for tomorrow's exercise?
This week’s post workout snack suggestion:
Low fat Greek yogurt with fresh fruit.

Remember this workout plan and snack is only a suggestion and may not be appropriate for all populations, especially people who are pregnant, suffer from previous injuries, or other special circumstances. Please consult a medical doctor prior to making lifestyle changes.