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.

 

 

stability ball workouts

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.

This entry was posted in Workouts. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>