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Learn 15 exercises to improve balance, strength and tone your body with the Stability Ball. The guide includes instructions, illustrations and tips for each exercise.
Results that you can expect from exercising on the ball: improved posture. improved muscle tone. improved strength and control of stabilising muscles. increased speed and agility. decreased risk of injury. decreased recurrence of chronic pain.
Download a PDF file with instructions and illustrations for nine stability ball exercises, such as wall squats, back extensions, push-ups, oblique crunches, and stationary lunges. Learn how to perform these exercises safely and effectively to improve your core strength and stability.
Improved Posture and Spinal Alignment: Using a stability ball encourages proper spinal alignment and posture during exercises, which is essential for reducing the risk of back pain and injury. By strengthening the muscles that support the spine, you can alleviate stress on the lower back and improve overall spinal health.
The document provides instructions for 15 stability ball exercises and 3 stretches. It lists exercises like crunches, hip thrusts, push ups, and planks. It recommends completing 8-12 repetitions of each exercise.
Stability balls (a.k.a. Swiss balls or physioballs) can help anyone improve his or her fitness, they allow a variety of exercises with or without external resistance, and can be used to overload the muscles. Stability balls also work the core muscles (abdominals, back muscles, hip flexors and extensors).
The ball presents us with an unstable environment that challenges our deep stabilizing muscles and improves their activation, strength and endurance. The ball can assist in injury prevention and rehabilitation as well as providing a fun addition to any health and fitness program.
