Stability Ball...What is there purpose?

Stability is something we all need to work on but for some reason, don’t when we hit the gym. Our core is our stability is involved in EVER movement we perform, so why haven’t we focused on strengthening our core?  

As mentioned in a previous blog, our core is made up of our glutes, hip flexors, hamstrings, abdominal muscles, lower back muscles and much more! So, how do you strengthen your core if crunches and sit-ups aren’t the only exercise? The Answer?!?!?!? Stability ball!!! 
The stability ball helps to engage your core while performing an exerices. You are forced to say “Squeeze my butt, squeeze my butt, push weights with chest…push weights with chest” INSTEAD OF “ I am just sitting here and going to push the weights” PLUS YOU BURN MORE CALORIES because you are engaging more muscles!! YEEPIE!
You can find the stability ball in any store: Wal-Mart, TJ Max, Mervyns’s, Sports Authority…are a few! There are different sizes so make sure you get the one that fits your height: 
5' 0" to 5' 5" 55 cm (22 in.)
5' 6"- 6' 1" 65 cm (26 in.)

Here are some exercises to get you started!!

 

Chest Press on stability ball: Grab your weights, sit on the ball and walk your legs out until you are resting your head and shoulders on the ball. Bring your hips up so they are in line with your knees; squeeze your glutes and hamstrings, keeps abs tight throughout exercise. Now, perform the chest press, 2 sets of 20 or 3 sets of 15 depending on your goal. Focus on maintaining alignment between the hips and the knees. Make sure you aren’t dropping your hips and glutes!!

Shoulder Press: Sit on the ball, push your belly button back to your spine, then contract your abdominal area and maintain contraction throughout exercise, Chest open, shoulders relaxed. Now perform the overhead shoulder press. 2 sets of 20 or 3 sets of 15 depending on your goal!

Ball Bridge: Sit on the ball, walk your legs out until your head and shoulders are rested on the ball. Bring  your hips to alignment with your knees. Now, drop your hips towards the ground, once dropped, squeeze your glutes and drive your hips up keeping abs tight. Hold for two seconds then drop again. You should feel this in your lower back as well! 2 sets of 20 or 3 sets of 15. For more challenge add a weight to your lower abdominal area!

Tricep Extension: Grab your weights, sit on the ball and walk your legs out until you are resting your head and shoulders on the ball. Bring your hips up so they are in line with your knees; squeeze your glutes and hamstrings keeping abs tight throughout exercise. Now, perform the Tricep Extension, 2 sets of 20 or 3 sets of 15 depending on your goal.

 

If you want more details on the specific exercise, don’t hesitate to contact me! I am always here to help you!