Incorporating balance balls into your workout gives you a low-impact way to exercise all your muscle groups. Balance balls are great for improving balance, stability, and strength.
At The Fitness Superstore, we carry the most extensive inventory of fitness accessories in El Paso, including balance balls. After you get your balance ball, here are 7 beginner exercises to try as you learn how to use your new piece of equipment.
Equipment
The beauty of these exercises is that all you need is a balance ball. Some people refer to these balls as yoga balls or exercise balls.
If you’re feeling unstable when doing these exercises, use a chair or wall to stabilize yourself. As your muscles become stronger, you’ll be able to do these exercises without these stabilizers.
Exercise Tips
• Use the first exercise as the warmup to your routine.
• Do at least 1 set of each exercise and gradually work your way up to 3 sets each.
• Incorporate a sticky mat and good shoes with traction.
• Bypass any exercises that cause pain or discomfort.
7 Balance Ball Exercises
Ball Circles
1. Begin by sitting on the ball.
2. Place your hands behind your head, on the ball, or on a chair or wall.
3. Slowly roll your hips to the right to begin making a circle.
4. Slightly arch your back when your hips reach the back and curve your back as your hips reach the front.
5. Contract your abs as you roll your hips forward.
6. Start with small circles and gradually make bigger circles as you warm up.
Make 20 circles to the right, then make 20 circles to the left to complete the set.
Ball Marches
1. Sit on the ball with your back straight and abs pulled in.
2. Put your hands behind your head or keep them on the ball.
3. Lift your right foot a few inches off the ground, keeping your knee bent.
4. Put your right foot back on the ground and lift your left foot.
5. Keep alternating your feet.
6. As you become comfortable, begin bending your knees more.
7. Keep lifting your knees higher while picking up the pace of alternating your feet.
Do this for 1 to 2 minutes to complete a set.
Seated Ball Balance
1. Sit on the ball with your back straight and abs pulled in.
2. Place your hands behind your head, on the ball, or on a chair or wall.
3. Lift your right foot off the floor and stretch it out.
4. Hold it in the air for at least 5 seconds.
5. Lower your right foot and do the same with your left foot.
6. Focus on contracting your abs.
Repeat 5 to 10 times to complete a set.
Ball Walks
1. Sit on the ball.
2. Place your hands behind your head, on the ball, or on a chair or wall.
3. Contract your abs and slowly walk your feet forward.
4. As you’re walking, slowly roll your back down the ball.
5. Keep walking until your head and shoulders are on the ball. Your hips should be lifted into a bridge.
6. Walk backward until you’re in a seated position again.
Repeat 10 to 15 times to complete a set.
Ball Squats
1. While standing, place the ball between your back and a wall. The ball should be located between your mid to lower back.
2. Walk your feet out so that you are slightly leaning against the ball. Your feet should be about hip-width apart.
3. Bend your knees, rolling down the ball into a squat position.
4. Roll down as far as you comfortably can.
5. Make sure your knees don’t go too far over your toes.
6. Put your weight onto your heels and roll back up.
7. Don’t lock your knees once you’re standing again.
Repeat 15 times to complete a set.
Back Extension
1. Lie face down on the ball with the ball under your hips and lower stomach.
2. Rest on your knees or on your toes with your legs straight.
3. Place your hands under your chin with your elbows bent.
4. Roll forward while contracting your lower back muscles to lift your chest off the ball.
5. Bring your shoulders up to make a straight body line. Be careful not to overextend.
6. Hold for 1 to 2 seconds.
7. Bring your chest back down to the ball.
Repeat 12 to 16 times to complete a set.
Hip Lifts
1. Lay on your back with your heels sitting on top of the ball.
2. While contracting your abs, slowly lift your hips off the floor while tightening your glutes.
3. Lift your hips until your body is in a straight line.
4. Hold for a few seconds.
5. Lower your hips back onto the floor.
Repeat 15 times to complete a set.
Ready to get a balance ball fitness accessory in El Paso?
The Fitness Superstore in El Paso offers the region’s widest selection of fitness accessories. When wanting to purchase a balance ball, know that we give the best low-price guarantee in the industry.
Check out our store or shop online to find fitness accessories for your home gym.
