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Stability Ball Workout

Use the stability ball as an effective training tool to increase muscular strength and joint range-of-motion. The focus of the program is on muscular strength and endurance so the goal is to complete between 12-15 repetitions.

Program: Warm-up Workout Cool-down For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Cobra Walk out to a comfortable position where the feet and hands are far enough apart to create a challenge but still remain in control of the body’s stability. Hold the end position for 10-20 seconds, return to a comfortable resting position where the knees are resting on the floor and the arms are on the ball; rest 30 seconds, repeat 2-3 more times. Stability Ball Knee Tucks Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the level of difficulty, add a push-up so the sequence becomes a push-up-to-knee-tuck. Stability Ball Pikes Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. Stability Ball Reverse Extensions Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. Stability Ball Shoulder (Glute) Bridge Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. Stability Ball Dumbbell Fly Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. Stability Ball Dumbbell Overhead Triceps Extension Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. Stability Ball Sit-ups / Crunches Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. Stability Ball Russian Twist Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Cat-Camel Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times. Forward Lunge with Arm Drivers Lie flat on back, extend arms overhead so that elbows are just slightly higher than shoulders; hold position for 20-30 seconds Dumbbell Step-up Place left knee comfortably on ground-directly under hip joint, hold position for 20-30 seconds, alternate legs; repeat stretch 1-2 more times.

Frequency: This program could be done two-to-three times per week, with at least one full day of rest between workouts.

Intensity: The purpose of using a stability ball is to develop intramuscular coordination. The inherent instability of the ball will create an effective overload to increase muscle strength and joint integrity. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

 

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Customer Ratings

Average Customer Rating:
(1 Customer Ratings)

1 0 Rated by: Aaron (ACE-certified Professional) Would Recommend this to others?: Not Likely Comments: I don't feel this was a complete total body workout because not all of the major muscle groups were targeted. There was not a single exercise using the lats as the prime movers. There are ball exercises that utilize the lats as agonists without the needing other equipment/