We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Get a full body workout with a stability ball.
Stability balls can help make your workout more fun and effective so that you burn more calories and lose weight. Stability balls are appropriate for beginners as well as people wanting a more hardcore workout. The top stability ball workouts will incorporate a variety of exercises to target every major muscle group in your body for a full body workout.
Tips for Losing Weight
For best results, do stability ball workouts twice per week with three different exercises per major muscle group -- legs, glutes, abdominal muscles, upper back, shoulders and arms. Do two to three sets of each exercise with 8 to 12 reps. You should also get at least 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise per week. Additionally, you should eat a healthy, balanced diet and consume fewer calories than you burn in order to lose weight.
Target Arms and Shoulders
Push-ups on the stability ball will burn the deltoids and arm muscles, tone the pectorals and build core stability. Lay your belly on the ball and walk your hands forward until your thighs rest on the ball and your shoulders are over your wrists. Engage your abdominal muscles and bend your elbows, lowering your upper body to the floor. Hold the position for three seconds then press back up, straightening your arms without locking your elbows. Repeat.
Thigh and Butt Toner
Build stronger, leaner thighs and glutes by doing squats with the stability ball. Place the exercise ball against the wall and lean on it with the curve of your lower back. Bring your feet hip-width apart and slowly lower into a squat, keeping your knees stacked over your ankles and your shoulders stacked over your hips. Ideally, your legs should be bent at a 45 degree angle. Hold your squat for three seconds then stand back up. Repeat.
Define Your Abs
Practice the plank pike-up on the exercise ball to build stronger abdominal muscles. Lay your belly on the ball and walk your hands forward on the floor until your shins rest on the ball. Keep your shoulders stacked over your wrists. Use your core strength and legs to roll the ball toward your face, bringing your hips high and your head between your arms, keeping your legs straigh. Hold for one breath then return to the starting position.