Although at the beginning it is likely that it will be difficult for us to maintain balance, we will soon become accustomed to performing these ball exercises without any additional support.
Although at first they were only used for the rehabilitation of patients operated or with joint problems, little by little they were making their entrance in the gymnasiums and Pilates classes and functional training.
Here are a few exercises you can do with a ball:
Routine 1 of exercises with ball
To lose weight and have more flexibility or strength, we recommend that you comply with this routine at least 2 times a week.
If you are afraid, to begin with, you can support the ball against a wall or the sofa. With time you will dominate it and you will not fear that it moves just when you want to get on it.
You just need a ball and some will to perform the following exercises:
1 – ABS
- First, sit on the ball and then carry your back to lay on it.
- The feet are well supported on the floor, knees bent at a right angle and arms stretched, passing the head.
- Raise your hips as much as you can.
- Repeat 20 times.
2 – Pushups
- Lean on the ball face down and crawl, so that the hips and lower abdomen are the only points of contact with it.
- The hands rest on the floor and the legs are stretched completely.
- Then, walk with your hands, so that your feet and taps are fastened with the ball.
- Flex your shoulders 10 times.
3 – Obliques
- Get on your knees and lie on the ball supporting one side of the torso (the knee should touch the ground).
- Raises the trunk slightly and stretches the legs.
- You can stretch the arm that is free to have more balance.
- Do 20 repetitions on each side.
4 – Squats
- Stand up and take the ball with both hands (as if you were holding her).
- Point your feet to your sides and bend your knees.
- Bring your thighs down, always keeping your back straight .
- The idea is that the thighs reach the height of the knees.
Routine 2 of exercises with ball
Once you have completed routine 1 it would be good if you increased the difficulty of the exercises ball .
At this point you will have lost your fear and you will have more balance.
Pay attention to the series of movements:
5 – Reverse Crunch
- Put the ball near something that can serve as a support, like a bar.
- Then, lie on your back on the ball and stretch your arms to grab the bar.
- Lift your legs straight and together and when you lower them, they should not touch the ground.
- You can also do this exercise by bringing your knees to your chest.
6 – Oblique Crunch
To make the exercise simpler, we recommend that you be near a wall. So you will support your feet and you will have more strength.
- Stand on your side on the ball (the hip and the side of the thigh are the only points of contact).
- Bring your hands behind your head and lower your torso to touch the ball.
- Return to the starting position.
7 – Bridge or plate
We also advise you to use a wall as a support (at least, until you get used to it).
- Place your elbows and forearms on the ball.
- Then, stretch your legs and put your feet on a surface such as the wall.
- Raise the torso and buttocks (you will be diagonally to the ground).
- Hold the posture for 1 minute.
Routine 3 of exercises with ball
In this series, more attention is paid to the legs, shoulders and back. The exercises with ball included in the routine are:
8 – Lunges backwards
- Stand up and support the instep and the quill of the right leg on the ball.
- With the back straight, bend the left knee and bring the right buttock back. The ball will also move in that direction.
- Do 10 times on each side.
9 – Arm-leg extension alternated
- Lie face down on the ball, supporting the abdomen. The head should be on the same line as the back.
- Stretch and raise the right leg and at the same time the left arm so as not to lose balance.
- Hold for a few seconds and do the same with the left leg and the right arm.
10 – Later flights
You can use dumbbells if you wish.
- Stand face down on the ball supporting the abdomen.
- Slightly open the legs and leave the tip of the feet on the floor.
- The arms are flexed in front of the head (with elbows at 90 degrees), together at chest height.
- Open them to the sides (the elbows point backwards) and return to the starting position.
11 – Hip abduction
- Standing, support the sole of the right foot on the ball and the knee flexed. Keep your back straight.
- Stretch the leg to the side, causing the ball to rotate.
- Return to the initial position.
- Do 10 repetitions and change sides.
12 – Back hyperextension
- Support the lower abdomen and the pelvis on the ball. Hold your hands at your sides.
- The knees and the tips of the feet should touch the ground.
- Stretch your legs and back. Take your head back.
13 – Sitting compression
- Sit on top of the ball with your legs spread, your back straight and your knees forward (your toes rest on the floor).
- Open and close your legs as if you wanted to explode the ball.