Stability Ball Exercises

If your stability ball is collecting dust in a closet somewhere, or if you have one but aren't sure exactly how to use it, then this workout is for you. We will lead you through a set of exercises (plus stretches) that will strengthen all of your major muscle groups without any additional equipment. All you need is your body and a ball!

Stability balls are one of today's top fitness tools, and for good reason! Using a Stability ball will improve the strength of the abs and the lower back. Since the Swiss ball is unstable you have to constantly adjust your balance, which in turn will improve your balance, proprioception and flexibility. As an extra challenge you can use the exercise ball as a bench using free-weights to target those hard to reach stabilizer muscles.

The Swiss ball is also known by a number of different names, including exercise ball, gym ball, Pilate's ball, sports ball, fit or fitness ball, stability ball, therapy ball, yoga ball, balance ball, body ball, or birth ball.

All the exercises are illustrated with clear photographs, easy-to-read instructions , giving you a clear understanding of what you are doing on the swiss ball , each exercise target specific muscle groups. This means that the app will be useful as you can work through each exercise

This full body Stability ball workout will help you achieve :

- Proper Alignment :

Using the Stability ball during training will utilize many additional muscles to maintain stability and balance. which can greatly improve your balance, coordination and core strength. The alignment of your body is also improved when proper balance is maintained.

- Great Abs :

An abdominal crunch on the fitness ball has been scientifically proven to work your abs better than a regular crunch. For people working out to achieve great abs, the Swiss ball can definitely target the abdominal areas as the abs and back muscles are simultaneously worked.

- Muscle Strength and Endurance :

Training with the stability ball can help in alleviating back pain and preventing pain in the future. As all the major muscle groups are exercised, tone, strength and endurance are improved as well as flexibility and balance.

- Core Stability :

Swiss balls are less stable than traditional fitness equipment so you can also greatly improve your balance, coordination and core strength in your abs and back. The major muscles that help stabilize and support all of your body movements are made up of the back and the deep abdominal muscles. This is something only the ball can guarantee.

- Stretching :

The Stability ball is a great tool for stretching exercises. With this, you can easily move into and move out of different stretching positions. Training with the Swiss ball will restore or improve your flexibility.

- Losing Weight :

Any exercise that strengthens your muscles will help to reduce body fat. With regular exercise using the stability ball, you will also lose weight!

Fitness ball exercises primarily targets these parts of your body :

- Arms

- Legs

- Abs

- Torso

- Lower back,

- Inner thighs

- Abs sides

- Hamstrings,

- Hip flexors

- Obliques

- Chest

- Triceps

- Shoulders

- Middle back

- Lower abs

- Quads

- Glutes

This application provides :

- Overhead Ball Squat exercise

- Swiss Ball Hip Raise

- Swiss Ball Ab Rollout

- Swiss Ball Knee Pull-In

- Swiss Ball Leg Lift

- Swiss Ball Chest Press

- Swiss Ball Wall Squat

- Standing Ball Squeeze

- Hamstring Curl workout

- Stability Ball Squat and Reach

- Swiss Ball Lunge exercise

- Stability Ball Reverse Extension

- Balance Push-Up Workout

- Fitness Ball Standing Plank

- Stability Ball Back Extension

- Swiss Ball Tricep Dips

- Stability Ball Pikes

- V-Sit With Ball exercise

- Stability Ball V-Pass

- Stability Ball Knee Tucks

- Hanging Knee Raise Exercise

- Swiss-Ball Ski Step

- Swiss-Ball Side Squat

- Oblique driving-knee crunch Workout

- Stability Ball Jog

Feel free to share this application with your friends, and your gym workout partners.

如果你的稳定性球在壁橱里收集灰尘的地方，或者如果你有一个，但不知道到底如何使用它，那么这个锻炼是给你的。我们将带领您通过一组练习（加上延伸），将加强所有的主要肌肉群没有任何额外的设备。所有你需要的是你的身体和一个球！

稳定性球是当今顶级健身工具之一，有很好的理由！使用稳定性球会提高ABS的强度和腰部。由于瑞士球是不稳定的，你必须不断地调整你的平衡，这反过来将提高你的平衡，本体感觉和灵活性。作为一个额外的挑战，你可以用健身球的使用自由重量的长凳针对那些难以达到稳定的肌肉。

瑞士球也被许多不同的名称，包括健身球，健身球，彼拉多的球，运动球，装配或健身球，健身球，治疗球，瑜伽球，平衡球，身球，或出生球而闻名。

所有的练习都清晰照片，轻松阅读说明书所示，给你的你正在做的瑞士球，每次锻炼目标特定的肌肉群什么清醒的认识。这意味着应用程序将是有用的，你可以通过每次锻炼工作

这种全车身稳定球锻炼将帮助你实现：

- 正确对齐：

训练过程中使用的稳定性球会利用许多额外的肌肉保持稳定和平衡。这样可以大大提高你的平衡，协调和核心力量。保持适当的平衡，当你的身体的排列也得到改善。

- 伟大的ABS：

健身球的腹部紧缩已被科学证明的工作你的腹部比普通紧缩更好。对于人们工作了实现大腹肌，瑞士球绝对可以针对腹部地区为腹部和背部肌肉同时工作。

- 肌肉力量和耐力：

与击球的稳定性培训可以缓解背部疼痛和预防疼痛的未来有所帮助。由于所有的主要肌肉群都锻炼，色调，力量和耐力都有所提高，以及柔韧性和平衡。

- 核心稳定性：

瑞士球是比传统的健身器材不太稳定，所以你还可以大大提高你的腹部和背部的平衡，协调和核心力量。这有助于稳定和支持你所有的身体动作的主要肌肉是由背部和腹部深层肌肉。这事只有球可以保证。

- 拉伸：

击球的稳定性是伸展运动一个伟大的工具。有了这个，你可以很容易地进入移动不同的位置伸展出来。与瑞士球训练将恢复或改善你的灵活性。

- 减肥：

，加强你的肌肉任何运动将有助于减少身体脂肪。有规律运动用球的稳定性，你也减肥了！

健身球操主要针对你身体的这些部分：

- 武器

- 腿

- 阿布斯

- 躯干

- 腰背部，

- 大腿内侧

- 阿布斯面

- 腘绳肌，

- 髋部屈肌

- 斜肌

- 胸部

- 三头肌

- 护肩

- 中回

- 下腹

- 四边形

- 臀部

此应用程序提供：

- 架空球下蹲运动

- 瑞士球髋加薪

- 瑞士球抗体转出

- 瑞士球膝盖拉式

- 瑞士球抬腿

- 瑞士球推胸

- 瑞士球墙蹲

- 站在球挤压

- 断筋卷曲锻炼

- 稳定球蹲体前屈

- 瑞士球锻炼伦哥

- 稳定球反向引申

- 平衡俯卧撑锻炼

- 健身球人大常委会普兰克

- 稳定球背部伸展

- 瑞士球三头肌骤降

- 稳定球派克

- V-坐球运动

- 稳定的球V-通

- 稳定球膝塔克斯

- 挂膝抬起运动

- 瑞士球滑雪步骤

- 瑞士球边下蹲

- 斜驾驶膝盖紧缩锻炼

- 稳定的球点动

随意与朋友分享这个应用程序，以及您在健身中心锻炼的合作伙伴。