Free Printable Exercise Ball Workout Chart BALL EXERCISE CHART Ball Inflation Read the label on your Exercise Ball to confirm the ball size eg 65 cm 25 Locate the ball plug and inflation adapter Slowly inflate the Exercise Ball to 10 cm 4 less than its maximum diameter eg 55 cm 21 for a 65 cm 25 ball Re insert the plug and do not use your
Try these 10 stability ball exercises that can be done in the gym or at home 1 Stability Ball Jackknife Benefits This core exercise does double duty by strengthening the hip flexors and crunching your abs Get in a high plank position with your hands directly underneath your shoulders and your shins on top of a stability ball Start with this 15 step stability ball exercise routine broken down into four main categories lower body upper body core and cardio to increase your heart rate and flush out those muscles Complete 6 to 14 reps of each exercise based on your current fitness level
Free Printable Exercise Ball Workout Chart
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Free Printable Exercise Ball Workout Chart
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Yoga Ball Exercises Yoga ball exercises allow you to work on balance and stability without the need for advanced or intense exercises In fact this simple tool the yoga ball can help you work all areas of your body while allowing you to get familiar with the unstable surface of the ball There are 14 particularly effective exercises that use the stability ball to sculpt and strengthen your entire body helping to improve your health and appearance This printable list of exercises for both men and women and the motivational video located lower within this article can help you get started
Warmup 5 minutes Warmup can include light cardio movements dynamic stretching etc anything to warm up your muscles and get them ready to work Some examples can include Arm circles Neck circles Chest openers Air squats Static side lunges Side reaches Circuit 1 Upper Body 3 rounds Single arm alternating med ball pushup 10 You bottom arm arm closest to the ball should be bent with your hand behind your head and your top arm arm farthest from the ball can either be in the same position hand behind head or lying on your side Having your top hand behind your head makes the exercise more difficult
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This is the printable version of our 15 Minute Ball Workout Video We recommend that you watch the video and read its supporting text before trying this abbreviated version Squats with Ball Lift 15 reps Stand with feet wider than the hips toes turned outward hands gripping the ball Bend the knees and squat down as you lift the ball You can do fitness ball exercises at home or at the gym Watch these videos to learn proper form and technique Video Squat and reach with fitness ball Video Abdominal crunch with fitness ball Video Bridge with fitness ball Video Fitness ball bridge with heel dig Video Plank with fitness ball
An exercise ball also called a stability ball gym ball or Swiss ball is one of the best pieces of equipment for core training Even just sitting on an exercise ball has a training effect on the abs as the core stabilising muscles have to work to compensate for the instability of the ball About the Gym Ball Gym balls are large inflatable balls which can be easily incorporated into your daily workout routine Their size makes them very unstable to sit lie or lean on which requires constant engagement of your core muscles to keep you balanced
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BALL EXERCISE CHART Ball Inflation Read the label on your Exercise Ball to confirm the ball size eg 65 cm 25 Locate the ball plug and inflation adapter Slowly inflate the Exercise Ball to 10 cm 4 less than its maximum diameter eg 55 cm 21 for a 65 cm 25 ball Re insert the plug and do not use your
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Try these 10 stability ball exercises that can be done in the gym or at home 1 Stability Ball Jackknife Benefits This core exercise does double duty by strengthening the hip flexors and crunching your abs Get in a high plank position with your hands directly underneath your shoulders and your shins on top of a stability ball
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Free Printable Exercise Ball Workout Chart - You bottom arm arm closest to the ball should be bent with your hand behind your head and your top arm arm farthest from the ball can either be in the same position hand behind head or lying on your side Having your top hand behind your head makes the exercise more difficult