An exercise ball helps to improve endurance, balance, and strength. It also increases flexibility for folks who want to ease back into fitness activities. Of course, this is what you need to warm up for a more extensive routine. But first, you must choose a size that suits your fitness level. Let's look at some easy ball exercises for beginners to add to your routine.
1. Knee folds on exercise balls
This exercise is designed to position your spine, pelvis, and inner thighs. If you choose the deep crease at the knee, you can feel the movement at the hips.
Instructions
Simply sit on the floor with the legs parallel and the toes pointing forward - make sure the sit bones follow the natural curvature of the spine.
In a parallel position, the knees and feet point forward. Next, lift one knee and take the foot from the floor. Repeat the process on the side of the foot. You can repeat the movements for three sets.
When you keep the knees parallel, you activate the inner thighs. Be sure to distinguish leg and hip movements.
2. Shoulder stretch
A shoulder stretch on the exercise ball helps to relieve shoulder pain. It also works on the abs. For the best results, the arm shouldn't be higher than the shoulder.
Sit on the exercise ball with the toes forward and extend your right arm straight. Then, lower your shoulders and keep the chest open. Maintain this position for 5-10 seconds and switch to the other side. Aim for 2-3 sets.
When performing the shoulder stretch, don't throw your posture out of whack.
3. Chest lifts on the exercise ball
This exercise works on your chest and core muscles. Best of all, you engage the upper body, hamstrings, glutes, butt, and back.
Instructions
Sit on a ball, stretch the feet out, and pull your abs - make sure the back is supported on the ball. You'll be a little less parallel on the floor.
With your elbows wide, place the hands behind the head and inhale. Then, pull your abdominal muscles and exhale. Next, curl the head and the upper spine. You can now inhale again and return to the starting position. Aim for 3 to 6 reps.
4. Bridge on the exercise ball
This exercise works on the glutes, back, and core muscles. It also tones the abdominal and leg muscles.
Instructions
Lie on your back and keep your legs on a tabletop. Maintain your spine in a neutral position with the arms along the sides. Then, flex your feet to send the energy through the legs. Straighten the legs such that the weight rests on the shoulder blades. Once you rise, the ball will roll with the legs.
Let the ball roll along the legs with the shoulders down. Hold your breath for a few seconds and fold the legs as you slowly push the knees on the mat. For the best results, you should aim for three sets.
Alternatively, you can rest your head on the ball with the knees at right angles. Fold the hands behind the head and press the press towards the ceiling. Don't let the thighs and butt sink on the ground. You can now lower the hips back to the starting position. You can do this up to 10 times.
You should go slowly with the bridge ball exercise, such that it doesn't slip or roll away.
5. Plank on the exercise ball
This exercise helps to add strength to your upper body, especially the abs and lower back. It also involves the hip girdle and the shoulders. Since the core is the basis for all athletic movements, it can reduce stress on the joints and helps you can achieve better posture.
Instructions
Place the belly on the ball and get the hands on the floor with the hips apart. With the body suspended on the ball, walk the hands out. Stabilize the upper body with the shoulders and chest down. Keeps the legs straight and holds them together. Maintain this plank position for 10-30 seconds. Be sure to hold the body in line with the shoulder.
One common mistake for the newbies is to lock the elbows. Also, your hips should not drop on the floor or hike up to the ceiling. To ensure your core is strong and stable, you should add it to your workout program.
The plank exercise is a better strength-building exercise than cardio. And because it engages different muscles, you burn more calories.
6. Push up on the exercise ball
Push-ups on the exercise ball target the abdominal muscles. It works on the lower body more than the basic push-up. The unstable surface of the ball forces the abdomen to recruit more muscle fibers. If you're ready to take your core to the next level, you should learn this exercise.
Besides the core and balance, push-up on the exercise ball fires up the chest, shoulders, and back. When several muscle groups work together, that's a full-body exercise.
Instructions
Simply take your plunk on a ball position. Then, roll your body such that the ball is under the hips. The arms are supported by the upper body, while the legs are supported by the stability ball. The further you go, the harder it gets.
Straighten your body, and the hands should be flat on the floor. Keep the body steady, and don't move around.
Hold this position for a moment. You can now inhale with the body on your shoulders. Then, bend the elbows back and lower the body in a line. This is what we call the pirates push-up.
Inhale and push into the floor. Don't forget to maintain the position of the torso. You can perform three to six sets.
Sometimes, push-up exercises can be tricky. Most folks don't focus on maintaining the perfect alignment. One mistake for newbies is rocking the hips back and forth. For the best results, you should keep the hips stable as you walk the arms out. Other than that, you should keep the shoulder blades down. This is an essential part of the exercise as it teaches you how to keep your torso stable.
Wrap up
Whether you're a beginner or workout enthusiast, ball workouts help you gain stability and strength. They also increase aerobic endurance and can be useful for folks who want to warm up for a longer exercise. An exercise ball is a classic piece of equipment that you can find in every gym. You may want to choose the one that matches your fitness level.