Stability ball exercises are ways of strengthening and toning the body, but unfortunately very few knew about this fact. Some do not even know that stability ball could be used for a greater physical and health achievements, such as recovering from spinal injury or increasing strength. We have written articles on stability ball exercises for beginners and stability ball exercises for abs both of which you can have a peek on this website, and now here are stability ball exercises for women.
One can virtually work on the muscle groups of the body using stability ball…I guess that is why it is called the fitness ball or the swiss ball, lol. OK, back on the topic for the day; stability ball exercises for women! I love doing a little bit of writing for women because women are special and should be treated as such. If you have a minute you might as well check out the best gym shoes for women because you are going to be needing good gym shoes for that exercise.
There are a number of stability ball exercises that women are comfortable with even as they achieve the health and physical fitness. These exercises are as follows:
- Overhead squat
- Standing ball squeeze
- Balance push ups
- Wall Squat
- Hamstring curl
- V-Sit with ball
- Knee tuck
Well, these are but few exercises you can perform with a stability ball. However, before engaging in any type of exercise, do ensure that the area you intend using is cleared of any sharp objects or obstructions to avoid injury. It is also important to mention the use of correct size stability ball for better results. There are three major sizes of stability ball which can be used by different individuals of different heights. Stability ball size 55 cm is best for folks with heights at about 4 feet 11” to 5 feet 4”, while 65 cm is ideal for people with heights at about 5 feet 4” to 5 feet 7”, then 75 cm is best for people with heights at about 5 feet 11” to 6 feet 7”.
An additional rule of finding the best stability ball size is to sit on the ball and make sure that the hips and knees are at the right angle and level with the floor. Now, your sets and reps all depend on the state of your physical wellness. Nevertheless, it is recommended to do 3 to 5 reps of 10 to 20 reps, then after few workouts try to increase your sets and reps to test and see how you are holding out in strength wise.
The overhead squat really puts your arms and legs to good use because this is basically a traditional squat with a stability ball. Stand upright with your feet should width apart, hold the stability ball with extended arms overhead. Make sure your torso is in an upright position and start squatting by engaging your deltoids muscles and shoulders. 10 to 20 reps will do for a set.
Standing ball squeeze
Standing ball squeeze is great for the hips, lower back, and inner thighs. However, if you are the type that can’t stand being watched or even laughed at then I suggest you do this exercise in an enclosed place where it is only you away from prying eyes.
Start this exercise by standing upright with the ball between the legs, so that the middle is even with the knees. Make sure the ball is not touching the floor, squat down to 90-degree angles squeezing the ball in order to stay balanced. Hold position at this point as long as you can and repeat.
It is advised to use a ball that is a little bit bigger for this workout, while beginners can use a wall or a chair for a support.
Balance Push up
Balance push up is kind of an enhanced traditional push-up. The stability ball helps you to take push up to another level! This is simply done by lying face down as you would with the traditional push up only that this time, your both legs are going to be suspended on top the stability ball, while your hands are on the floor extended. Start lowering your torso until your chin touches the floor and push up again. Do this for 8 to 10 or even more as your strength can allow you.
This move puts the quadriceps to work. Stand upright with feet shoulder width apart
This move puts the quadriceps to work. Stand upright with feet shoulder width apart backing the wall with three feet away from it. Have the stability ball between the lower back and wall and squat down gradually until the legs form 90 degree angles at the knees. Just use the ball as a support at the back while you slowly roll down to your knees of 90-degree angles and slowly stand back up again. Do this for 10 to 20 reps per set and do as many sets as possible.
Simply lie face up on the floor with arms extended and lying beside the torso. Have your legs especially the calves and heels resting on the ball. Using the abs and glutes to lift up the hip from the floor, while using the stretched arms beside the torso for balance, inhale and gradually roll up the ball with your legs towards your butt and hold the position for few seconds and roll back to starting position again. Make sure you keep those hips up the whole time in order to gain the optimal benefits. Do 10 to 15 reps.
V-Sit with Ball
Just like the hamstring, but this is the opposite move because you have to lie down on your back with your face up and your ankles on the stability ball. Have your arms stretched out toward the feet; jerk the torso up so that the body forms a v shape with the hips on the ground. Hold position for few seconds and slowly lie back down again and repeat the exercise. 5 to 10 reps will suffice.
Start the knee tuck by being in a push-up position with your both legs suspended on the stability ball. Particularly your feet should be on top of the ball with your both arms all stretched out to the floor, then start to bring your knees to the chest as you roll up the ball underneath your legs and back again.
Remember, the extended arms that are on the floor in a push-up position will remain steady as you work the lower body. 10 to 15 reps will be fine.
Like I earlier said, these are but few moves that can get you started. Surely, stability ball exercises for women cannot be more fun and effective than these. I hope you did enjoy the read.
I will appreciate it if you do drop a comment, question or contribution in the comment box below and also share so that friends and family may also have the opportunity of doing the stability ball exercises for women.