Stability ball exercises can take your workouts to the next level. Using a stability ball to make you unstable is one of the best ways to tighten your core. But the ball isn’t just for crunches, you can work your arms, chest, back, and glutes while tightening the tummy. I say you get a better beach body with a ball workout.
Stability Ball Plank Workout
So our first move works arms, abs, and core. We’re going to start out with the ball at the end of your mat and place your shin on top of it. Hands wide on the mat. Look behind you at the ball, steady it, and then engage the abs while you put your shoes up on top.
Level 1: Steady legs on the ball. Hold the plank for 30 seconds.
Level 2:Pull legs in and add push-ups.
Level 3: Pike hips overhead and push-ups. This is really challenging for the abs. Try to get the hips above your head. Do 15 reps and if you’re holding planks, hold for 30 seconds.
Upper and Lower Back Workout
For this next move, we need our weights! Place the ball right under the belly button, near the hips. Take the legs as wide as the mat. Put one 5 lbs weight in each hand. Lift arms for the upper back. Lift legs for lower back. Do 15 reps. This works your posture, upper back, lower back, and backside.
Lat Pullover Workout
Finally, this move uses the ball as a weight. Come down onto your back. Put the ball in between your ankles. Reach for the ball. Lower down.
Level 1: If this is too challenging, you can instead take the ball in your hands only and bend your knees. Tap your shoes with the ball. Bend your knees.
Level 2: Transfer the ball to the legs. Open legs all the way. Add crunch at the end. Here, we’re working the entire ab region, as well as doing a lat pullover with the weight of the ball. Do 15 reps. And then you’ll be ready for the beach!
Pingback: Fitness Moves That Lift Your Butt - Fajar Magazine