5 Exercises with a Fitness Ball
Fitness balls have become increasingly popular in gyms and are widely used in yoga and fitness classes. They are excellent for training your core and can also help relieve stress and tension. Here are five great exercises you can do with a fitness ball:
1. Hamstring curl
> Starting position: Lie on the floor with your arms flat on the ground. Rest your heels and calves on the ball.
> Movement: Push your hips forward, engaging your core and glutes. Use your arms for stability.
> Action: Slowly pull your knees towards your body, bringing your feet flat onto the ball. Hold the position for a few seconds.
> Return: Slowly extend your legs back to the starting position while keeping your hips elevated.
> Reps: Perform 3 sets of 10 repetitions.
2. Ball lunge
> Starting position: Stand upright with the ball behind you.
> Movement: Place the top of your right foot on the ball and step forward with your left leg.
> Action: Slowly lower into a lunge, then rise back up.
> Reps: Perform 3 sets of 10 repetitions on each leg.
3. Roll out
> Starting position: Kneel in front of the ball with your forearms resting on it.
> Movement: Slowly roll the ball forward, keeping your arms and legs extended, while ensuring your knees stay on the ground.
> Action: When fully extended, return to the starting position.
> Reps: Perform 3 sets of 10 repetitions.
4. Hand off
> Starting position: Lie flat on your back, holding the ball above your head.
> Movement: Simultaneously lift your arms and legs, passing the ball between your feet and hands.
> Action: Lower your arms and legs back down, then lift again, passing the ball back.
> Reps: Perform 3 sets of 10 repetitions.
5. Knee tuck
> Starting position: Begin in a push-up position with the tops of your feet resting on the ball, arms straight, and hands shoulder-width apart.
> Movement: Pull your knees towards your chest, keeping your back as straight as possible.
> Return: Extend your legs back to the starting position.
> Reps: Perform 3 sets of 10 repetitions.
These exercises with the fitness ball will help you build strength, improve stability, and enhance your overall fitness routine!
