Using an exercise ball has several benefits, including improved posture, balance, and stability. Many physiotherapists believe in including an exercise ball in your training regime. It can provide core stability like strengthening your abdominal, back, and lower-back muscles. So, training with a gym ball is a great total-body workout in itself. However, here we will discuss 5 known workouts for exercise ball users. Read on.
Using With Push-Up- Workouts For Exercise Ball Users
Using the exercise ball with your push up is indeed a notable variation. It will push you to maintain stability and balance while doing push-ups. Most experts believe that doing this kind of move is indeed a good one among the workouts for exercise ball users. For starters, you can do 3 sets compiling 20-30 push-ups. Get yourself into your push-up position with resting your hands on the exercise ball. Remember, your hands should be underneath your shoulders. Then slowly start your exercise while leaning your pushing body up and down on the stability ball. Remember, your back should be straight.
Using With Plank- Workouts For Exercise Ball Users
As we all know, a plank is a great workout for your abs, ribs, biceps, triceps, and many more. In short, you can consider the plank as a full-body workout. But you can also notch-up the difficulty level with an exercise ball. For example, while doing a normal plank, keep your elbows on the exercise ball. For a variation, you can slightly move the ball with your elbows. You can do the hand plank also while keeping your feet on the ball. For a slight variation, you can attempt the knee tuck while performing the plank. Including an exercise ball with a plank gives you several variations based on your skill level.
Chest Fly- Workouts For Exercise Ball Users
A chest fly exercise helps you to build-up chest muscles. It can reduce your back pain and increase tightness in your upper body. Including chest flies in your training regime will build your shoulder region, along with biceps and triceps. You can also include a stability ball with your chest fly exercise. For example, hold the pair of dumbbells and lie on the exercise ball. Make sure that the ball supports your head, neck, and shoulders. Your feet should lay flat, and your knees should bend in 900 angles. Then perform your regular chest fly exercise.
Hamstring Exercises With A Stability Ball
If you want your muscle fibers to easily lengthen and contracts, then you should do hamstring exercises. It also reduces the risk of getting any physical injuries. Always remember, a healthy hamstring should be strong and flexible. There are plenty of hamstring exercises that you can perform according to your skill level. You can also incorporate a stability ball in your hamstring exercises for variations. For beginners, you can try the leg curl with the ball. Just lie down on the floor, put your heels on the ball and hands on the floor. Then slowly elevate your hips and move the ball front and back with your heels. It will set your hamstrings on fire, and this is a good workout for an exercise ball.
Leg Rotation With An Exercise Ball
There are numerous benefits of a leg rotation exercise, like providing stability to your ankles, hips, and knees. Hip rotation and leg rotation exercises can also prevent osteoarthritis in later years. This exercise can also improve and strengthens your calf muscles. You can easily perform a leg rotation with a stability ball. Just lie down flat on the floor and perform your leg rotation while keeping the ball between your legs. For beginners, it will have a great impact on the body and will test your strength and stamina.
So, these are the best moves that you can practice along with your exercise ball. Practice them regularly for visible effects on your body.