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A Quick Stability Ball Routine That’ll Work Your Arms, Abs And Glutes

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A Quick Stability Ball Routine That’ll Work Your Arms, Abs And Glutes

Compared to bodyweight, stability balls force your muscles to work harder as they maintain balance, which means they can make for a more effective workout..

Stability balls are also great for toning trouble spots. You can use stability balls (or fitness balls, Swiss balls, etc.) to dynamically target every muscle in your body, including your abs, pecs, shoulders, thighs, calves, buttocks and hamstrings.

Here’s a quick and dirty stability ball workout to get started.

Want more? Try this 10-minute, lower body stability ball workout for your legs and glutes.

Stability Ball Pike

  1. Begin in a push-up position with your hips on the ball, your hands on the floor and your legs straight so your body is parallel to the floor.
  2. Slowly walk your hands backwards and bend your knees until your knees are on the ball and your butt is in the air.
  3. Then walk them back to starting position, keeping your core tense to stay stable on the ball. Complete three sets of 20 reps each.

The Core Crunch

The core crunch is a fitness ball exercise that aims at toning the abdominals. The core crunch is a great addition to an exercise ball workout as it works the abdominal muscles quite thoroughly. Here is what you need to do:

  1. Sit down on your knees and bending at the wait, place your elbows on the fitness ball.
  2. Now squeeze your abs and roll the ball in a forwards motion till your upper body and the thighs are in a straight line.
  3. Now roll back to the initial start up position sitting on your knees.
  4. Complete three sets of 20 reps each.

The Elevated Push-Ups

Another exercise that is a welcome addition to an exercise ball workout is that of elevated pushups. These push-ups work towards the toning of the pecs, triceps, shoulders and the abs.

  1. With the heels rested on the floor, place the front top of your knees on the fitness ball and the hands plastered flat on the floor.
  2. Make sure that your body is parallel to the floor.
  3. Now gaze down at the floor with your face lowered to only a few inches away from the ground, and then push yourself back up to the starting initial position.
  4. Complete three sets of 20 reps each.

The Bent Knee Bridge

The bent knee bridge is a fitness ball exercise that works best for the buttocks and the hamstrings.

  1. With your heels resting on top of the fitness ball, lie down on the ball with the knees bent.
  2. Now spread your arms away from your body to the sides, and lifting your butt off the floor, push your hips upwards towards the ceiling while clenching your butt.
  3. Pause for a few seconds at this position and then go back to start position.
  4. Complete three sets of 20 reps each.

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