You probably never thought you could get a total body workout on an exercise ball. But it's true. Your body will work just as hard with this exercise ball routine as it does on a weight machine or with free weights.
It's amazing that one piece of equipment can work your body in so many different ways. One added benefit to using the exercise ball instead of weight machine equipment is that these exercises force your body into becoming more agile and not relying on cables or seats for balance
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Some of the exercises in this routine require dumbbells. But you'll be using the exercise ball and your own body weight to provide the bulk of theresistance in this workout.
Exercise Ball Flutter Kicks
Step 1
Begin in a kneeling position with your upper legs and torso sitting up tall and a exercise ball positioned in front of you.
Step 2
Roll onto the ball until your hips are centered on top and your hands are positioned on the floor in front of you
Step 3
Lift your legs parallel to the floor and alternately kick your legs up and down.
Exercise Ball Pikes
Step 1
Begin with your hands on the floor in pushup position, your back straight and your feet resting on top of a exercise ball.
Step 2
Use your feet to roll the ball inward toward your chest, raising your hips toward the ceiling into pike position while keeping your legs fully extended.
Step 3
Roll back out to your starting position and repeat for the desired number of reps.
Single Leg Hamstring Pulls
Step 1
Lie on your back with your hands at your sides, palms down, and your right leg bent on top of a exercise ball. Extend your left leg toward the ceiling.
Step 2
Press your right heel into the ball and roll it back and forth in front of you, keeping your left leg extended.
Step 3
Lower your hips to the floor and repeat. Switch legs.
Exercise Ball Push Ups
Step 1
Begin with your hands on the floor in pushup position, your back straight and your feet resting on top of a exercise ball.
Step 2
Steadily lower your upper body to the floor and press back up into pushup position.
Step 3
Repeat for the desired number of reps.
Exercise Ball Incline Press
Step 1
Sit on the stability ball with the dumbbells resting on your thighs.
Step 2
Walk your body forward and lean back on the ball with your feet firmly planted and position the dumbbells at your sides at chest level with your palms facing up. Lower your butt towards the floor to create the incline position.
Step 3
Exhale and press the dumbbells directly above your chest. Slowly lower the dumbbells back to your chest and repeat for the desired number of reps.
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