My previous post was about the importance of stability training. Here, I will let you in on some great exercises to strengthen up your core. I will make an ordered list of some of the easiest most common exercises with a stability ball twist.1. Bench press
- Start with light free weights, sitting on the ball. Roll forward so that the ball slides to your back, and your feet are supporting your balance. You are now in the same position as you would be when doing regular bench press, only instead of a bench, you have a ball. Push the weights up, while exhaling, then inhale when you lower them down to your chest. With this, if you go a little slower, it will focus more strain on your stability muscles, and increase results.2
. Biceps curl
- This one is very straight forward. Simply sit on the ball, with free weights in hands, and perform your regular biceps curls. It is important not to use a weight that is too heavy. Make sure you concentrate on form, because that is much more important than how much weight you do. Remember, train your body, not your ego.3
. Shoulder press
- This is done in the same position as the biceps curl exercise. Simply sit on the ball, keeping your back straight, and slowly lift the weights over your head, and back down. On your way down, you should stop with your arms at a 90 degree angle, then push the weights up again.4. Crunches
- This is done in the same position as the bench press. Keep your torso flat, and concentrate on creating strain on your midsection. At the top of your crunch, flex your abs, then inhale on the way back down. For increased difficulty, instead of putting your feet on the ground, put them against a wall, and work your way up to balancing yourself with only 1 foot on the wall.
These are just a few exercise you can do with the stability ball. It is a great tool to increase your overall level of fitness.
In my next blog, I will explain some great workouts you can do using a simple elastic band.