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5 Super Effective Exercises to Do with an Exercise Ball

Invest in an Exercise Ball to Stay Fit

You must have seen an exercise ball and wondered how to incorporate it into your exercise routine. Many people don’t know that an exercise ball can make your workout quite challenging. It is unstable which engages and challenges core muscles while performing strengthening exercises. Using an exercise ball can also add variety and fun to your workout.

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It is also popularly known as fitness balls, stability balls, Swiss balls, fit balls or yoga balls. Fitness balls can be easily used by both kids and adults. Read on to discover exercises that you can do using an exercise ball at home.


Single leg raise Exercise Ball Workout

Here is something very basic to get you started. With a stability ball, it will help to strengthen the core muscles. To perform this effective stability ball exercise, make sure the height of the ball suits you, if you want to find more about how to choose the right exercise ball for you, you must select the right exercise ball.

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  • Begin lying on the back, arms by side with right foot on top of the stability ball and left leg extended into the air.
  • Press foot into the ball as you lift your body up so you are in a straight line with only shoulders and head relaxed on mat. Left leg doesn’t move.
  • Slowly return to the floor. Repeat for the desired number of reps and switch feet.

Pelvic Circles

This one is great for those who complain of back problems. Here you have to move your pelvis independent of your back, to separate the movement from pelvic to lower back.

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  • You can start by sitting on the exercise ball with your feet on the floor.
  • Sit up straight and put your hands on your thighs.
  • Slowly rotate your hips counter-clockwise while keeping your upper body still.
  • Repeat for the desired number of reps and switch directions.


Hamstring Curl

This one will train you how to maintain spinal neutrality while your legs are under load. Make sure both of your arms are out.

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  • You can start by doing a position where you lay on the floor, with the back of calves resting against the ball.
  • Lift your bottom off the floor by lifting hips toward the ceiling.
  • Pull the exercise ball in with your feet.
  • Push the ball back out.
  • Return to start position. Repeat for the desired number of reps.

Leg drops

Try to do this while not moving your lower back;  it targets your lower back, obliques, and glutes.

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  • First, get in a plank position with your feet balanced on the ball.
  • Drop one leg off to the floor, and place it back on the exercise ball.
  • Repeat for the desired number of reps and switch legs.

Back Extension

This will be good for strengthening your lumbar extension.

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  • First, get in a position where you lie facedown on the stability ball with your feet against a bench or a wall.
  • Place your hands behind your head.
  • Lift your torso upward by flexing your glutes, hamstrings and lower back until your back forms a straight line.
  • Pause for a second then return to the starting position.
  • Repeat for the desired number of reps.

We hope this article will give you a head start into a successful workout.  Going to a gym may not be everyone’s cup of tea. This is why you can create your very own workout space at home.  Investing in home gym equipment goes a long way to give you good health. You can check out a great variety of affordable gym balls as well as other gym products available at leyjao.pk


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