10 Must-Try Exercises with Exercise Ball for a Full-Body Workout
If you are looking for an exercise tool that can provide you an ultimate full-body workout, then the exercise ball is perfect for you. Exercise balls are versatile and can help you target different muscle groups and improve your balance, strength and flexibility. In this article, we will discuss 10 must-try exercises with exercise ball for a full-body workout.
1. Plank with Exercise Ball
The plank with exercise ball is an effective core exercise that will also target your shoulders, legs and glutes. To perform this exercise, first, get into a push-up position with your hands and feet on the floor, then place your shins or toes on the exercise ball. Hold the plank for at least 30 seconds and do 3-4 sets of planks.
2. Hamstring Curl with Exercise Ball
The hamstring curl with exercise ball is an excellent exercise for your hamstrings and glutes. Lie on your back and place your heels on the exercise ball, then lift your hips off the floor and roll the exercise ball towards your body. Slowly straighten your legs to return to the starting position and repeat the exercise for 10-12 repetitions and 2-3 sets.
3. Wall Squat with Exercise Ball
The wall squat with exercise ball is a great exercise for your glutes, quads and leg muscles. Place the exercise ball between your lower back and the wall, then slide down until your thighs are parallel to the floor, and your knees are bent at a 90-degree angle. Hold the position for 30-60 seconds and do 3-4 sets.
4. Push-ups with Exercise Ball
Push-ups with exercise ball is an excellent exercise for your chest, shoulders and triceps. Place your hands on the exercise ball in a push-up position, then lower your chest towards the ball and push back up. Do 2-3 sets of 10-12 repetitions.
5. Russian Twist with Exercise Ball
The Russian twist with exercise ball is an excellent exercise for your core, obliques and back muscles. Sit on the floor with your knees bent and your feet flat on the floor, then hold the exercise ball with both hands and lift your feet off the floor. Rotate your torso to the right, then to the left, while keeping your feet off the floor. Do 10-12 repetitions and 2-3 sets.
6. Back Extension with Exercise Ball
The back extension with exercise ball is an effective exercise for your lower back, glutes and hamstrings. Lie face down on the exercise ball with your hands behind your head and feet on the floor. Lift your chest off the ball and lower it back down. Do 2-3 sets of 10-12 repetitions.
7. Side Plank with Exercise Ball
The side plank with exercise ball is an excellent exercise for your obliques, abs and shoulders. Lie on your side with the exercise ball under your waist, then lift your body up, keeping your feet on the floor, and hold the position for at least 30 seconds. Do 3-4 sets on each side.
8. Lunge with Exercise Ball
The lunge with exercise ball is a great exercise for your quads, hamstrings and glutes. Stand with your feet together and hold the exercise ball with both hands, then step forward and lunge with your front leg until your knee is bent at a 90-degree angle. Push back up to the starting position and repeat on the other side. Do 2-3 sets of 10-12 repetitions.
9. Leg Lift with Exercise Ball
The leg lift with exercise ball is an excellent exercise for your lower abs, thighs, and hip flexors. Lie on your back with your legs straight up in the air and the exercise ball between your ankles. Lower your legs towards the floor, then lift them back up. Do 2-3 sets of 10-12 repetitions.
10. Pike with Exercise Ball
The pike with exercise ball is a challenging exercise for your core, shoulders and legs. Get into a plank position with your feet on the exercise ball, then lift your hips up towards the ceiling until your body forms a V shape. Lower back down to the starting position and repeat for 10-12 repetitions, do 2-3 sets.
Conclusion
Adding these 10 exercises to your workout routine will help you achieve a full-body workout with an exercise ball. To avoid injury, it is critical to maintain proper form and ensure that you are using the appropriate size exercise ball for your height and weight. Incorporate these exercise ball workouts into your fitness routine to take your fitness to the next level.
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