She Strengthens

Unlock the Power of Stability Balls: Boost Your Fitness Routine

Stability balls, also known as exercise balls, balance balls, Swiss balls, or fitness balls, are more than just a fun way to bounce around the gym. They offer a unique way to improve strength, cardio endurance, and balance by engaging your muscles on an unstable surface.

The Science Behind Stability Balls

Research has shown that using stability balls can increase muscle activity, reduce muscle and spinal strain, and even help with rehabilitation after an injury. Studies have found that exercises performed on a stability ball can be more effective than traditional exercises, especially for those with lower back pain.

Choosing the Right Stability Ball

To get the most out of your workout, it’s essential to choose the correct size stability ball. The general rule of thumb is to sit on the ball with your hips and knees at right angles to the floor. If you’re between 5 feet and 5 feet 5 inches tall, choose a 55-centimeter ball; between 5 feet 6 inches and 5 feet 11 inches, choose a 65-centimeter ball; and above 6 feet, choose a 75-centimeter ball.

20 Exercises to Take Your Fitness to the Next Level

Here are 20 exercises to help you get started with your stability ball workout:

Core Exercises

1. V-sit with ball: Lie faceup on the floor with ankles resting on top of the stability ball. Roll your torso up to form a V shape.
2. Ball jog: Sit tall on the ball with abs engaged and feet firmly on the floor. Lift knees up and down to bounce on the ball.
3. Handoff: Lie faceup on the floor with arms and legs extended. Grab the ball overhead with both hands and transfer it to your feet.
4. Knee tuck: Start in a push-up position with toes resting on the ball. Bring knees toward chest and extend back to push-up position.
5. Hanging knee raise: Lie back on the ball with shoulders and back touching the surface. Grab a weight bench with your hands and lift knees toward chest.
6. Ski step: Sit tall on the stability ball with feet together. Swing feet to one side and arms to the other.
7. Side squat: Stand with legs shoulder-width apart, grasping the ball overhead with both hands. Bend down and bring the ball to the outside of one foot.

Lower Body Exercises

8. Overhead ball squat: Hold the stability ball overhead with arms extended. Squat down, keeping your torso upright.
9. Wall squat: Stand with your back to a wall, placing the ball between your lower back and the wall. Squat down slowly.
10. Standing ball squeeze: Stand upright, placing the ball between your legs. Squat down, squeezing the ball to stay balanced.
11. Hamstring curl: Lie on the floor with arms extended perpendicular to the torso and lower calves and heels on the ball. Lift hips up from the floor.
12. Squat and reach: Hold the ball with straight arms, squatting down and bringing the ball to one side.
13. Ball lunge: Place the ball behind you and put one foot top-down on the top of the ball. Step your other foot out and bend both knees in a deep lunge.
14. Reverse extension: Start with your chest on the ball, lifting legs straight from the floor until they are in line with your torso.

Upper Body Exercises

15. Balance push-up: Lie facedown on the ball with hands and feet touching the floor. Walk hands out until shins are resting on the ball.
16. Standing plank: Use a wobbly stability ball to give your shoulders and arms an extra-tough workout.
17. Roll out: Kneel behind the ball, pushing it forward until triceps are resting on top of the ball.
18. Back extension: Start with stomach and hips on the ball, raising your chest high and holding hands behind your head.
19. Triceps dip: Sit on the ball with legs forming 90-degree angles, placing hands on either side of hips.
20. Pike: Start in push-up position, but with toes resting on top of the ball instead of shins. Use abs to pull toes toward chest.

Stability Ball Options

Looking to get your own stability ball? Here are some great options to consider:

• GoFit Professional Stability Ball
• SPRI Elite Xercise Balance Ball
• TKO Fitness Ball
• Gaiam Eco Total Body Balance Ball Kit
• URBNFit Exercise Ball
• Trideer Exercise Ball

Remember to always choose a ball that suits your fitness level and goals, and to start slow and gradually increase the intensity of your workout. Happy exercising!