Shape up with Stability Ball Workouts

You Can do Them at Home or in the Gym

Perform stability ball workouts two to three times per week for four to six weeks.

Warm Up for for about five minutes with moderate cardio such as walking.

Perform static stretches and or foam roll exercises for flexibility.

Tempo: Perform all exercises at a tempo of 4/2/1. Lift the weight for 1 second, hold for 2 and lower for 4 seconds.

 

 

You can perform the stability ball workouts in two ways.

1. Perform two to three sets of each exercise for 12 - 20 repetitions and rest for 30 seconds between sets. Start with just one set and try to complete 3 sets.

OR

2. You can also perform stability ball workouts as a circuit. Perform all the exercises back to back without rest then rest for 90 seconds and repeat the sequence. This way you expend more energy which leads to faster fat loss. You'll also spend less time working out.

Cool Down with some static stretches and foam roller exercises.

Stability Ball Workouts

 

BALL SQUAT Place a stability ball behind you on a wall and use it as a guide. Do not lean into it. Stand with your feet shoulder width apart and feet pointing straight ahead. Hold a dumbbell in each hand, arms by your sides. Draw your belly button in and lower down until your upper thighs are parallel to the ground. Squeeze your buttocks and return to upright position. Repeat.

BALL CHEST PRESS Lie down face up on a stability ball between the shoulder blades, resting your head on the ball. Keep shoulders, hips and knees all in line. Contract or squeeze your buttocks and draw the belly button in. Hold a dumbbell in each hand at chest level. Press the dumbbells up and together extending the arms. Lower slowly and repeat.

BALL DUMBBELL ROWS Lie face down on a stability ball under your abs. Hold a dumbbell in each hand and keep legs straight with feet pointed down and toes on the ground. Keep your belly button drawn in and buttocks and quads tight. Bring the dumbbells toward your armpits. Slowly return to start position and repeat.

BALL SHOULDER PRESS Sit on a stability ball. Feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each had shoulder level. Draw belly button in. Extend arms overhead until elbows are fully extended. Slowly return back to start and repeat. Alternating Instructions: Extend right arm overhead until fully extended, lower slowly and simultaneously extend left arm.

SPLIT SQUATS Stand with your feet far apart, one foot in front of the other. Feet should be pointing straight ahead. Hold a dumbbell in each hand to the sides. Draw your belly button in. Lower down by bending your knees until your back knee is almost touching the ground. Keep your torso straight and make sure your front knee is pointing in the same direction as your foot. Slowly return back to standing, squeezing your buttocks on the front leg. Repeat.

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