Stability Ball Workouts

Stability ball is also popularly known as 'exercise ball', 'Swiss ball', 'fitness ball'. These stability balls are made from elastic soft PVC. The diameter ranges from 14 to 34 inches and they are filled with air. The stability balls were initially used for physical therapy, but now they are used for weight training, as well as aerobic exercises. Most people are of the opinion, that one can derive better benefits from the exercise ball workouts, as the body has to engage more number of muscles to remain balanced. The muscles which are used, become stronger. The abdominal muscles and back muscles are extensively used, along with the other muscles, when one is doing stability ball exercises. A number of people are of the opinion, that only exercise ball abs workout can be done using the stability ball. However, one can design total stability ball workouts. These workouts are oftentimes more effective than regular exercises. For added resistance, one can do these workouts with weights as well. You will, however, have to make use of free weights for the same.

Stability Ball Workout

For Women

One can use the Swiss ball workouts either to supplement your current workout, or it can also be your main workout. The advantage of doing stability ball ab exercises is that the number of calories burned are more, along with the calories burned due to the exercise, the body burns some more calories while trying to balance the body. Most women have to fight fat accumulation on the thighs, therefore you should include thigh exercises with exercise ball in your workout routine. Stability ball exercises for women which can be included in your workout routine are given below.

Name of the Exercise	Number of Sets	Number of Repetitions
Incline Dumbbell Press	2 sets	10 to 12 repetitions
Dumbbell Bent Over Row	1 to 2 sets	8 to 10 repetitions
Push Ups	1 to 2 sets	8 to 10 repetitions
Back Extension	1 set	10 to 12 repetitions
Ball Wall Squat	2 to 3 sets	10 to 12 repetitions
Ball Lunges	2 to 3 sets	12 to 15 repetitions
Crunches	3 to 4 sets	8 to 10 repetitions
Ab Roll	1 to 2 sets	8 to 10 repetitions
Oblique Crunch	2 to 3 sets	8 to 10 repetitions
Butt Lift	1 to 2 sets	10 to 12 repetitions
Hip Extension	1 to 2 sets	8 to 10 repetitions

For Men

If you are of the belief, that only women will benefit from the exercise ball routine, then you are mistaken. There are a number of workouts for men, which can be done using stability ball. The fitball exercises, which can become a part of your exercise routine are as follows.

Name of the Exercise	Number of Sets	Number of Repetitions
Lateral Raises	2 to 3 sets	8 to 10 repetitions
Dumbbell Press	2 to 3 sets	8 to 10 repetitions
Dumbbell Curl	2 to 3 sets	8 to 10 repetitions
Back Extensions	1 to 2 sets	10 to 12 repetitions
Tricep Extensions	3 to 4 sets	7 to 9 repetitions
Shoulder Press	3 to 4 sets	10 to 12 repetitions
Push Ups	2 to 3 sets	8 to 10 repetitions
Stationary Lunges	3 to 4 sets	10 to 12 repetitions
Pike	1 to 2 sets	10 to 12 repetitions
Abdominal Crunches	3 to 4 sets	12 to 15 repetitions
Bridge	2 to 3 sets	10 to 12 repetitions
Plank	3 to 4 sets	12 to 15 repetitions
Leg Raise with Stability Ball	2 to 3 sets	10 to 12 repetitions

For Abs

It is a well-known fact, that there are a number of core exercises with ball. At the same time, when one is doing stability ball exercises, the abdominal muscles are worked automatically. If you are fighting abdominal fat, then you should do the stability ball ab exercises. It is not necessary to do only complicated abdominal exercises using a medicine ball. One can do simple exercises like ball crunches, using a stability ball as well. When you are doing ab exercises with medicine ball you should take care to maintain your balance well. If you lose your balance, when you are doing ab exercises with ball, chances are high that you may injure yourself.

We have just seen the stability ball workouts for men and women. Likewise, there are medicine ball exercises for kids as well. Kids enjoy working with stability balls. If you are into yoga, then you may want to combine yoga along with stability ball. The yoga ball exercises are also a great exercise form. It is important to note, that before you do a stability ball workout, do some warm up exercises. You may also include some cardiovascular exercises in your workout.