gym | siłownia, sport & fitness

Stability Ball

Rounded, big and bouncy 😉 that is how we usually describe swiss balls ;).
Also called stability balls, are often seen at gym and are often avoided but they are a really great tool for exercising and if you are not a good friend with it yet, you should definitely get to know it more and incorporate to your workout!

I really like to use it, it is great for strength and stability, as well for developing flexibility and balance. Works perfectly for abs, legs and glutes muscles. I used to underrate it for a long time, until I started to use it and I truly regretted avoiding it before. So do not do the same mistake and start to use it in your next training session!

5 reasons to roll out the gym ball!

    1. Universal and simple
      It can be a secret weapon in your build-a-better-body arsenal because it’s one of the most versatile bits of kit in your gym and its potential uses are only limited by your imagination. What’s more, because it’s cheap and lightweight and can be quickly inflated and deflated. You an also buy it and have in your home!
    2. Increases the ROM
      If you’re smart, you can use the gym ball to increase your range of motion (ROM) for some abs and lower back exercises. This is useful because working through a greater range of motion will present more of a challenge to your muscles, leading to greater size and strength increases.
    3. Helps Your Posture and Upper Body Soreness
      Stability ball is the best friend at your work place. Sitting for over 8 hours daily influences very badly on your spine and back. Try to replace your chair and sit on swiss ball instead. This way you to maintain proper posture to stay on the ball and work your core at the same time! By toning your core muscles, exercise balls can do wonders for your posture.
    4. Helps With Rehabilitation
      These balls are so good for helping relieve strain and preventing future injury, they’re often used by physical therapists for back rehabilitating back injuries. The ball can be used to support your body while you stretch or build muscles. Those with back injuries may even be able to find some relief from pain by lying on the ball.
    5. Strengthens Your Core Muscles
      When you do exercises on a ball, your abdominal and back muscles are constantly working to make adjustments and keep you balanced.
      Unlike traditional exercises, the ball works the muscles on the front and back of your body at the same time, promoting a more balanced and healthy physique.
      Even if you’re targeting a different area, your core muscles are still getting exercise. Plus, there are tons of exercises you can do on a ball that focus on strengthening and toning these muscles even more.

Swiss Ball Exercises

1. Stability ball alternate scissors 

Lie down with extended legs. Raise up legs parallel to the ground and hold stability ball with straight arms. Lower alternate leg and arm to the ground, pause for a second and back to the starting position. Lower another leg and another arm and hold for a second. Back to the starting position. This is one repetition.
Do 3 sets of 15-20 reps.

2. Stability ball crunch

With the ball beneath your lower back, lie back as far as you can. Curl your shoulders up, keeping lower back on the ball. Pause at the top, then lower slowly to start.
Do 3 sets of 20 reps.

3. Stability ball hamstring curl

Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings. After a brief pause, return to the starting position.
Do 3 sets of 15-20 reps.

So what are you waiting for? With all these benefits you can’t afford to not go out and try to exercise with stability ball!

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