Stability Ball Exercises

Stability balls are a great addition to your existing workout. These lightweight balls made of PVC come in varying sizes and to pick the right one for you, just sit on the ball. If you can position your hips and knees at a 90 degree angle, it is the ball for you. The balls are available in varying sizes like 45 cm, 55 cm, and 65 cm. Fill the ball with enough air to make it denser for better benefits.

Stability ball exercises can help you in various ways. Here are a few benefits -
•To increase balance, stability, and coordination
•To develop endurance
•To build muscles
•To burn fat
•To strengthen your abs and spine muscles

Try out these exercises that target all the areas in your body. If you want to use weights make sure you have someone to spot.

Stability Ball Push-Ups

Areas targeted: Arms, Chest, and Shoulders

Steps:
•Lie down with your abdomen placed flat on the ball.
•Move forward until the ball is supporting your thighs.
•Press your navel into your spine.
•Press your upper body into the floor, elbows bent. Hold for 3 seconds.
•Now raise you body up so that your elbows are straight and your head and spine are in the same line.
•You can begin with 5 reps, moving on to 15 reps. before starting the next set, relax for a minute.

Stability Ball Squats

Areas targeted: Quads, Glutes, and Calves

Steps:
•Find a large space of flat wall.
•Stand with the ball resting between the wall and your lower back.
•Keep your feet shoulder distance apart.
•Bending your knee, go down to at least 10 inches. Make sure your shoulders are straight. Hold for 3 seconds.
•Come back to starting position.
•You can begin with 5 reps, going up to 12 reps. before moving to the next set, rest for 30 seconds.

Stability Ball Pike

Targeted Areas: Abs and Back

Steps:
•Position yourself so that your shin is resting on the ball.
•Place your hand on the floor.
•In a controlled movement, using your abs, move the ball forward. As you do this you will push your hips high. Keep your head down. It will look like a variation of the downward dog. Hold for 3 seconds, all the while contracting your ab muscles.
•Come back to the first position. Do up to 12 reps.

Stability Ball Jogging

Targeted areas: Cardio and Calorie burner

Steps:

•Sit on the ball, feet close together. Tuck your abs in.
•Mimic the jogging motion by lifting your knees up and then down.
•Do this for a minute while continuing to sit on the ball.

These four exercises are a great help to the major muscle groups in your body. You can add to these exercises. While it is not advisable to do stability ball exercises exclusively, you can make it a part of your workout routine. With time you’ll start noticing the changes in your body.