There is so much that you can do with a stability ball! If you use your imagination the possibilities are almost limitless. Today lets take a look at just five easy exercise that you can do at home with nothing but simple ball. Its time to have fun!
1. Stability Ball Crunches
- Lay with your back on the stability ball
- Place hands behind head, fingers resting gently on the back of the head
- Crunch up, being sure and look towards the ceiling and not your chest or abdomen.
- Return to start
- Repeat
2. Hamstring Curls
- Lay supine on the floor with feet on the top of the ball.
- Lift your hips off the ground.
- Curl the ball in towards you.
- Return to start
- Repeat
3. Stability Ball Bridges
- Lie supine on the floor with your feet on top of the stability ball and your knees bent.
- Place palms on the floor beside you.
- Push through your heels and lift your hips.
- Hold briefly at the top.
- Return to start
- Repeat
4. Roll and Crunch
- Lie supine on the floor with your feet on the ball, knees bent.
- Place hands behind your head, with your finger tips resting gently on the back of your head.
- Pushing through your heels roll the ball in and crunch, with your shoulders coming off the ground. Be sure to look at the ceiling and not your chest or abdomen.
- Hold briefly and return to start.
- Repeat
5. Back Extensions
- Lay with your abdomen on the ball.
- Place your behind your head or rest them gently on the ball.
- Extend up as far as your core and back will naturally allow
- Hold briefly (think: engage glutes and hamstrings)
- Return slowly to start
- Repeat
These are just a few of the many things you can do at home and not even need to go to the gym or buy very much equipment. Keeping things fun and simple will get things done! Have fun training, and I’ll see you next time!