Physically speaking, humans have one fairly “stable” life. The floor they walk on is flat, as is the chair they sit on for hours and the bed they sleep in. Even during training there is a certain stability: the treadmill has no dips and holes, the bench is solid, the bike does not encounter “obstacles” and so on. However, train on an uneven surface it is infinitely more challenging and it can generate various beneficial effects. For this, it is useful to introduce sessions in which the work is “fluctuating” and “precarious”. For this purpose, the stability ball, which allows you to transform traditional exercises into multi-muscle movements, which will help you do a lot in a short time.
Benefits of stability ball exercises
The stability ball has a big advantage: challenges the balance of the person. According to the American National Academy of Sports Medicine (NASM), the main joints of the body, such as the knees and hips, have two essential functions: they allow mobility (the ability to move freely) and stability (the ability to maintain posture) of the body. body. However, the stable life that most people lead can compromise these two joint capabilities. Tools like the stability ball help challenge, train and strengthen muscles which keep the joints stable and mobile. To fully train different muscle groups, there are alternative bodyweight exercises to the deadlift. increases stability and helps develop movement patterns appropriate for your body weight.
Finally, it could increase body flexibility.
To train your muscles, there are perfect exercises if you start exercising again after a period of inactivity.
How to train with the stability ball
As always, training must start from a adequate heating: you can walk, run, jump with rope. After completing your warm-up, perform each exercise for the recommended number of repetitions, with no rest or very little rest. Run the complete circuit one to three times in total, up to four non-consecutive days a week for best results. In addition to a stability ball, you will need a set of dumbbells (the weight depends on your level of training).
There are also exercises with a single dumbbell.
1. Stability Ball Warm-Up
Starting position: standing upright with feet slightly wider than hip width. Hold the ball with your hands, keeping your arms straight.Execution: lower into a small squat, lightly tapping the ball on the floor. Then, stand up, squeezing your abs. Keeping your arms straight, lift the ball above your head. Repetitions: 20
2. Atlas Squat
Starting position: stand upright with feet slightly wider than hip width, holding the ball above your head. Execution: lower into a deep squat, sitting on your hips (remember to keep the knees within the line of the toes). The ball is always above the head. Avoid straining your neck with your chin pointing towards your chest. Press your heels to return to the starting position.Repetitions: 20
3. Stability Ball Plank
Starting position: place the ball in front of you. Bend your arms and rest your elbows on top of the ball, lined up under your shoulders, your hands are together, feet hip-width apart, with your toes resting on the ground. Contract your abs and keep your chest and stomach completely away from the ball: your neck, back and buttocks must form a straight line. Only the elbows “sink” into the ball. Execution: write your full name with your elbows over the ball.Repetitions: 2
4. Y-and-I Extension
Starting position: put the ball in front of you and lie down on your stomach. The stability ball must be placed between the chest and pelvis. The legs should be extended backward, hip-width apart. Execution: extend your arms to the Y position in front of you, with your thumbs pointing upwards. Then, bring your arms to your sides and then behind your back to position I, squeezing your shoulder blades back, with your thumbs still pointing up. When the arms go forward, the legs rotate slightly to the eternal, when they go backwards they rotate slightly inwards. Keep the buttocks tight and the neck relaxed, with the chin pointing down.Repetitions: 20
5.Reaching Rear Lunge
Starting position: standing, about one foot in front of the stability ball. Grasp two dumbbells. Bend your left leg and rest your left toe on the ball, keeping the dumbbells at your hips.Execution: bring the torso down, bending the right knee as the left leg extends back, pulling the ball away from the body. Reach the floor with the dumbbells on either side of the right leg. Lower yourself as low as possible without arching your back. Press the right heel to return to the starting position. Repetitions: 15 on each side
6. Marching Press
Starting position: sit on the ball with your feet hip-width apart, arms folded at your sides. Grasp two dumbbells and bring your hands over your shoulders, with your palms facing forward.Execution: bring the weights above your head, extending your arms. The arms should be slightly in front of the body at the top of the movement, never behind the head. As you extend your arms, lift one foot off the floor, bringing your knee to torso height. Return to the starting position.Repetitions: 20, alternating legs each time
7. Stability Ball Pike
Starting position: standing in front of the stability ball. Place your hands on the ground, under your shoulders, and your feet on the ball. Execution: extend your arms and do a vertical-like, lifting your hips and pulling the ball closer to your chest. Try to lift your hips above your shoulders if possible and press your toes onto the ball, keeping your legs straight and pushing your calves up. Go back to the beginning.Repetitions: up to 10