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
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BALL SQUAT
Place a stability ball behind you on a wall and use it as a guide. Do |
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BALL CHEST PRESS Lie down face up on a stability ball between the shoulder blades, |
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BALL DUMBBELL ROWS
Lie face down on a stability ball under your abs. Hold a dumbbell in each |
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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. |
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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. |