Fitness Made Fun

Free Fitness Ball Exercise Routine For Your Stabilizer Muscles!

This free fitness ball exercise routine is designed to help you strengthen your all important stabilizer muscles.

Without strong stabilizer muscles, the rest of your body will seem unbalanced, setting you up for more injuries, less explosiveness, and less overall strength.

Bodyweight exercises are also a great way to build up your stabilizer muscles, and the fitness ball is a great example of them.

The fitness ball is one of the best ways to improve the strength of these stabilizer muscles because it forces them to hold your body steady while trying to do the main exercise.

It also helps to greatly increase core strength as well as the mind/body connection - since you'll be focusing intensely on keeping your balance.

So let's get to the actual workout. This should only take about 20 minutes or so but you'll have put in a tremendous workout.

  • Pushups - Simply do pushups on the exercise ball. It's best to place your hands at about the 10 and 2 o'clock positions for the best balance.
  • Lunges - Place the top of one foot on the top of the exercise ball. Then simply bend your knee until your thighs are parallel to the floor. Push up through the heel, and repeat.
  • Cross-Over Crunches - To do this, get on the ball like you would do a regular crunch. However, bring opposite limbs (left leg, right arm) together to do the crunch. Then make your right knee touch your left elbow.
  • Hip Extension - Lie on your back with your heels on top of the ball and your hands on the floor next to you. Slowly extend your hips toward the ceiling and hold at the top position for a second or two. Then lower and repeat.
  • Superman - This is just like the one done on the floor. To do it, lay your stomach on the ball. Then simultaneously try to make your feet and your hands go upwards toward the ceiling. Make sure you keep your core tight on this one so you don't lose your balance.
Go through this free fitness ball exercise routine two or three times, depending on your fitness level, without stopping. Stop a few reps short of failure so you don't burn yourself out.

This can even be a great warming up routine for those in good fitness condition already.

No matter what you're trying to accomplish, this free fitness ball exercise routine will help you build up your stabilizer muscles, develop more coordination, enhance your strength endurance, and possibly even add some bulk to your frame!

Related Pages

Exercise Ball Workout
Exercise Ball Chair
The Bean Exercise

 

             

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