Stability Ball Exercises to include in your fitness workout program
Here are some common stability ball exercises.
The human body has over 600 muscles. Some muscles contract to produce movement, some muscles contract to stabilize the body.
Challenging your stabilizer muscles helps you learn to activate your body’s proprioception mechanisms.
Indeed, stabilizer muscles are more effectively stimulated when training in unstable environments.
Stability ball exercises provide an unstable environment to help you train for balance, coordination, and flexibility.
These exercises are also used for core conditioning, functional, and athletic conditioning.
Whether you call them swiss ball exercise illustrations, exercise ball diagrams, or physio ball pictures, these photos describe proper exercise movement for over 65 stability ball exercises.
This partial list of stability ball exercises was created with Peronal Trainer On The Net
tools and technology:
*Please Click On The Exercise Demonstration Links Below To View The Exercise Illustrations (sorted by body groups)*
-Chest Press - On SB 2 Arm DB -Chest Press - DB Incline On SB -Chest Press - On SB 2 Arm DB (1 Leg) -Chest Fly - On SB 2 Arm DB -Chest Fly - On SB 2 Arm DB (1 Leg) -Push Up - Kneeling On SB -Push Up - Feet on SB -Push Up - Hands on SB (1 Leg) -Hip Flexion - On SB -Jack-Knife With Push Up On SB
-Opposite Arm/Leg - Prone Over SB -Back Extension - On SB (Hands By Ears) -Cobra - Prone on SB (DB) -Lat Pull - Rolling on SB -Pullover - On SB With MB -Pullover - On SB With DB -Row - On SB 1 Arm DB -Row - Prone On SB With DB -Row - Rear Delt (Prone On SB) (1 Arm) -Military Press - Prone On SB With DB
-Ball Wall Circles -Overhead Serratus Pulse -Lateral Raise - 1 Arm on SB -Shoulder Press - Seated On SB With DB -Rear Delt Fly - On SB -Rear Delt Fly - On SB (1 Arm) -Row - Rear Delt (Prone On SB) -Row - Rear Delt (Prone On SB) (1 Arm)
-Lumbar Mobility - Seated On SB -Bridge - On SB -Bridge - On SB (1 Leg) -Bridge Reverse – Supine w/Feet on SB -Lower Body Twist - Supine on SB -Abdominal - Full Sit Up On SB -Abdominal - Full Sit Up On SB (MB) -Abdominal Crunch - SB Oblique Against Wall -Reverse Trunk Curl - With SB -Drop and Catch - Supine on Floor with SB -Prone Plank - On Knees, Elbows On SB -Prone Knee Roll in on SB -Prone Plank - On 2 Stability Balls -Pushes - Prone Alt Arm on SB -Plank - SB w/ Overhead Press (Alternate Arms)
-Opposite Arm/Leg - Prone Over SB -1 Leg Raise - Prone Over Ball -Hip Extension - On SB With MB Pull Over -Hip Extension - On SB With MB Pull Over (1 leg) -Isometric Contraction - 1 Leg -Leg Raise - Prone Over Ball
-Leg Press - Supine Elevated on SB -Leg Press - Supine Elevated on SB (1 Leg) -Hamstring Curl - Supine w/ SB -Hamstring Curl - Supine w/ SB (1 Leg) -Squat - Against Wall with SB -Squat - To Tip Toes w/ Rotation (SB) -Squat - Against Wall with SB (1 Leg)
Remember, be sure to adjust your weight training variables to levels commensurate with your own physical abilities, training experience, and exercise goals. Your program should be appropriate for you.
As with any exercise, you should know that all forms of exercise pose some inherent risks and that not all the exercises presented here are suitable for everyone.
Do not take risks beyond your level of experience, aptitude, training and fitness.
To reduce the risk of injury, consult with your physician before beginning any exercise or dietary program.
Stability ball exercises do some things very well, and almost anyone ranging from novices to athletes can benefit from their use.
Many everyday events and certainly most sports force us into unstable positions, challenging our balance, calling for immediate neuromuscular control and spontaneous sensory capabilities. So why not train for these specific physiological events?
Consider cycling some of these stability ball exercises into your fitness workout program to help train your nervous system to produce proper movement patterns.
