Stability Ball - Workouts

Ball Crunch
Targets abs, hips, thighs

Sit on the ball and walk your feet out and forward of your knees, sliding your butt down so your body is at a slight incline. Press palms together in front of your chest, keeping a tennis-ball-size space under chin. Pressing lower back into ball, lift upper body and crunch up. Hold one breath and return to starting position. Work up to 3 sets of 10 to 12 reps.

Challenge yourself: Walk feet closer to ball and lift butt; raise arms straight overhead.

Ball Bridge
Targets lower back, glutes, hamstrings, inner thighs

Lie with head and shoulders on ball, knees over ankles, arms crossed. Lift hips as high as possible without arching your back. Hold for 3 counts and lower. Work up to 3 sets of 10 to 12 reps.

Challenge yourself: Cross right ankle over left knee for 10 reps, then switch legs and repeat.

Ball Push-Up
Targets shoulders, chest, arms, abs

Lie facedown with your belly over the ball and slowly walk your hands forward until the tops of your thighs are on the ball; keep wrists aligned under your shoulders, fingers pointed slightly in. Lower chest toward the floor, bending elbows out to sides; think of touching your forehead to the floor to keep your neck in line with your spine. Straighten arms and repeat. Work up to 3 sets of 8 to 10 reps.

Challenge yourself: Do the move with your shins on the ball. For an extra challenge, raise one leg.

feature by:fitnessmagazine.com

Comments

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