Hey there! I have a short and fun workout I want to share with you today. You can perform this routine at the gym or in your living room. All you need is a stability ball and you are good to go.
The stability ball is a very versatile training tool because it challenges you to work your core in every movement. It allows you to perform a variety of exercises that are suitable for beginners. There are many exercises that are more challenging as well. I will be posting a more difficult series of exercises you can use with the stability ball next week.
Let’s jump in and get started!
Stability Ball Exercises for Beginners
These exercises should take no longer than 10-15 minutes to perform. If you are looking to get started with using a stability ball or simply want to mix up your routine a bit these exercises could be a great way to go.
Perform each move for 2-4 rounds with sets of 12-15 repetitions each (unless noted). Once you have completed each exercise move onto the next.
Perform between 2-4 sets of 12-15 repetitions each unless it is noted for the exercise. Rotate through all of the exercises until you have completed all of the moves and start at the beginning for the next round.
Select either workout style and it is time to get started. Turn on some music to liven the mood and get ready to get moving!
Lie on the floor and place the ball underneath your calves and feet. Your feet should remain flexed.
Tuck your hips under you and drive up your glutes up towards the ceiling.
Bring your glutes back towards the floor. Repeat.
Lie on the floor ad move the ball close to your body. Feet should be flat on the stability ball and knees are bent.
Drive your glutes up towards the ceiling. Your hips should be fully extended.
Return to your starting position and repeat.
Push Up Plank
Place your hands on the ball and situate your body in a plank position. Your arms should be fully extended. Twist your hands if necessary into the ball to alleviate any of the pressure that could potentially bother your wrists. Feet are straight and your hips should be tucked under you.
The more your tuck under your hips the more you will be able to engage your core and keep your back straight. Start with a 20-30 second hold until you can gradually build up to more.
Draw the Alphabet
Remain in a plank position, but come down on your forearms on the stability ball. Draw the alphabet on your ball starting at the beginning with the letter “a.”
This is a challenging move and your abs will feel it by the end! Drawing the alphabet one time is one repetition. Tough stuff!
I am glad I have starting using the stability ball again. It is a great way to shake up your workout, and challenge the core by adding tension and focusing on your balance.
Have a great day and let me know if you give the workout a go!
Your turn: Do you ever use a stability ball in your workouts?
I always love hearing from you! If you have any questions please feel free to send me an email.