stay in shape with a ball, why not? Whether you’re a beginner or a seasoned fitness enthusiast, you can design your own program and monitor your progress to create the body you want with a stability ball. Let’s start your stability ball workout to tone your muscles, build cardiovascular endurance, improve balance and correct your posture – all in the comfort and convenience of your own home.

  1. BASIC CRUNCH

Looking for a perfect exercise to get a solid steel ripped abs? Nothing is better than crunches. This traditional but effective exercise helps you get stronger abdominal muscles in half the time compared to other exercises. This is because crunches require a much greater range of movement and lifting motion and force you to train not only your abs, but your core muscles, hip flexors, and even muscles in your legs and chest get a workout.

Step-to-step instruction

START: Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Slightly bend at your knee and press your feet firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should be crossed on top of your chest to avoid neck strains.

FINISH: Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Hold the contraction for a second. As you inhale, go back to the starting position. Repeat for 15 times.

  1. ERECTOR CRUNCH

This exercise is a good supplement to all crunches, the Erector Crunch is a great way to strengthen your lower back and tone your glutes, as well as build solid abs. All you need to do this exercise is your body weight, no equipment necessary.

Step-to-step instruction

START: Kneeling behind the stability ball, roll forward so that your abdomen is resting directly on the ball. Aim for the space below the rib cage but above the pelvis. Straighten the legs and flex the feet so the toes are your main point of tension with the mat.

FINISH: Reach arms out into a T position without shrugging the shoulders, and use your core muscles to slowly lift up. As you contract the lower back, allow your arms to pulse backwards slightly, engaging the muscles around the shoulder blades. Slowly release, leaving arms in the T formation, and return to the starting position for one rep. Repeat 15 times.

  1. STABILITY BALL ROLL-OUTS

Stability Ball Ab Rollout is an exercise that strengthens the core, shoulders and upper back muscles by using a stability ball. This move adds the element of instability which means more muscles are engaged overall. If you learn how to do Stability Ball Ab Rollout you will definitely feel your core at work!

Step-to-step instruction

START: Kneel on floor or mat facing stability ball within arm’s reach. Straighten hips with a subtle bend. Also, straighten arms with a slight bend, down in front of the body. Place fists side by side on the upper side of ball closest to hips.

FINISH: Lean forward and roll ridged arms out over ball. Roll forward as far as possible. Raise body back up by pulling arms back until kneeling upright in original position. Try to keep elbows nearly straight throughout exercise. Repeat 15 times.

  1. STABILITY BALL PASS

This exercise is a version of crunch and it is done with such simplicity that you don’t realize that you are doing deep crunches. Stability Ball Feet-Hand Pass Off is a unique way to strengthen your core muscles while stretching your hamstrings and back muscles at the same time.

Step-to-step instruction

START: Lie flat on your back and hold an exercise ball in your hands above your body. Your legs should be slightly raised off the floor so it becomes parallel to the ground.

FINISH: Uplift your torso to put the ball between your legs. Now lower your legs and pull back your arms in initial position. Raise your upper body once more to retrieve the ball placed between your legs. Pass the ball from the hands to legs for 10 -1 2 times by repeating the above steps.

  1. STABILITY BALL GRASSHOPPER

Grasshoppers exercise is a great movement that strengthens the entire body, including your wrists, arms, shoulders, core, and legs. Not only does it strengthen the body but it’s really fun to do! Use this exercise in your routine when you need to spice it up!

Step-to-step instruction

START: Get into push-up position; step right foot to side, wide. Ensure your body is in a straight line from head to toes, your hips are square (parallel to the floor), and that your abs are tucked in and braced. Ensure that your shoulders are on top of your hands at all times so that your body does not rock back and forth.

FINISH: Bring left knee up and across to right elbow. Return left leg to the floor, and step right foot back in, returning to the push-up position; repeat on opposite side. Do 10 to 15 reps each side.

NOTE: If you have sensitive wrists, use a pair of dumbbells as your base for your hands and this will keep your wrists in a more neutral position and lessen their load.

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