Our focus this month is on the Stability Ball and how you can achieve results by completing the exercises below.
Overhead Ball Squat
Complete a traditional squat, while holding the stability ball with the arms extended overhead. Adding weight whilst keeping the torso in an upright position engages the shoulders and deltoid muscles.
Wall Squat
Put those quads to work with this power move. Stand about three feet from a wall with feet shoulder-width apart and the back to the wall. Place the ball between the lower back and the wall and squat down slowly until the legs form 90-degree angles at the knees. Use the ball to support the back as it rolls from the lower back to the shoulder blades.
Hamstring Curl
Lie on the floor with arms extended perpendicular to the torso and lower calves and heels resting on the ball. Engaging the glutes and abs, lift the hips up from the floor. Use your outstretched arms for stability. Exhale and slowly bring the knees in towards the hips, so the feet are resting flat on top of the ball. Pause for a few seconds in this position and then inhale, straightening legs out again. Keep those hips up the whole time to get maximum glutes benefits.
Reverse Extension
Start with your chest on the ball, with fingertips and toes resting on the floor. Roll forward so hands are under shoulders and hips are directly touching the ball. With the feet together and the core engaged, lift the legs straight from the floor until they are in line with the torso.
Balance Push Up
Lie faced down on the ball with hands and feet touching the ground and the stomach on the top of the ball. Walk the hands out until the shins are resting on the ball and the torso is in a flat push-up position. Lower the torso towards the ground until the upper arms are parallel to the ground.
Standing plank
Using a stability ball gives the shoulders and arms an extra-tough workout. With one leg extended behind, rest the elbows and forearms on the ball. Step the other leg back so the feet are together.
Pike
Start in push-up position, but with the toes instead of shins resting on top of the ball. With straight legs, use the abdominals to pull the toes towards the chest. Done properly, the torso will be in a push-up position with the back straight (no arching or sagging) and legs angling down towards the ball.
V-sit with ball
Lie facing up on the floor with feet on the sides of the ball. With arms pointing towards the feet, sit up to collect the ball with arms still straight above the head and roll back to the floor. Next lift yourself up with legs up and place the ball back between your feet and repeat. Roll back, come back up, collect ball, roll back.
Knee Tuck
Start in a push-up position with toes resting on the ball and straight arms, with hands on the ground under the shoulders. Bring the knees towards the chest until the knees are directly under the hips. Extend knees back to push-up position and repeat.
March with ball
Hold the ball out in front of you and march with high knees. This will work your quads, core and arms.
