The stability ball is the best piece of equipment to buy if you don’t have access to a gym and if you don’t want to spend extra money on S&C gadgets and most importantly if you want to work on specific areas of your body more efficiently.
Working out with this ball stimulates the deep pelvic muscles, the abdomen and low back muscles which are crucial for controlling and stabilising movements when running/swimming/cycling/walking/ standing up.
Furthermore, you can also train and ACTIVATE glutes, hamstrings, quads, the upper back etc whilst engaging the deep muscles of the core for a complete total body work full of compounds movements.
If you do triathlon, long distance running or you simply spend too much time doing a repetitive movement or sitting at your desk and you hate S&C but you do need to work on your stability muscles to improve technique, these are my favourite exercises to do with it ⬇️
- Plank with the ball: lie facedown with hands and feet touching the floor and place your feet on the ball, extend your arms, feet together. Remember to spread your fingers wide
The standing plank on the wobbly ball makes you engage the deep muscles of the core, the glutes, the deltoids, trapezius etc etc
- Hamstring curls: lie on the floor with arms perpendicular to your torso. Place your heels and lower part of the calves on the ball. Engage glutes and core and lift the hips up. Bring your knees in towards the hips so that your feet are resting flat on the ball and with control extend the legs in the first position. Keep the hips up all the time to really work on your glutes
- Knee tucks: plank position on the ball with extended arms, spread your fingers wide and bring your knees toward the chest until they are directly under the hips. Control the movement and go back in the initial position.
- Back extensions: stomach and hips on the ball, toes on the ground. Hands behind you neck and raise your chest high, hold for a couple of seconds and return to a relaxed initial position.