Workout 5: Stability Ball Blast

This is an effective 7-minute stability ball (SB) challenge that works all major muscle groups and more! It’s harder than you think. Perform each exercise in the circuit two times through (not including the 1-minute warm-up) to reach a total of seven minutes!

What You Need:  Height appropriate stability ball, an exercise mat, and a pair of dumbbells

Form Tips: Pay attention to your form and function. Keep core engaged throughout the movements. Modify any exercise that feels too difficult or causes discomfort.

Warm-Up: Walk or jog in place for 1 minute to begin!

Crunch on exercise ball

SB Crunches (30 seconds)

Start by sitting on the stability ball. Tighten your core and walk out until your butt/back is supported on the front spherical part of the ball. Head and neck are hanging off but maintained in a neutral start position. Hips and knees are bent. Place fingertips at sides of the head or across your chest. Maintain a tight core and gently hyperextend back allowing your back to feel the contour of the ball. Tighten your core, exhale, and bring your head and shoulder blades off the ball without pulling on the head/neck.

Continue the exercise for 30 seconds.

Modification: Place hips lower on the ball to offer more support.

Glute squeeze with ball

SB Hip Thruster (30 seconds)

Sit on the stability ball holding dumbbells on your thighs. Tighten your core and roll body out until head and shoulders are supported on the ball, dumbbells resting on hips. Knees will be bent and feet flat on the floor. Lower your hips with weights toward the floor without rolling the ball. Squeeze your glutes, maintain a neutral spine, and raise your hips back to start position.

Continue the exercise for 30 seconds.

Modification: Perform the exercise without dumbbells.

Front-raise tricep extension with ball

SB Front Raise/Triceps Extension (30 seconds)

Sit on a stability ball holding one dumbbell in both hands. Tighten your core, maintain a neutral spine, and raise the dumbbell with straight arms up, over, and behind your head. Control each movement, pause the front raise before moving to the overhead triceps extension. Keep arms close to your head as you allow the dumbbell to lower behind your head.

Return slowly to start position and continue the exercise for 30 seconds.

Modification: Perform each exercise individually for 15 seconds.

Bridge with flexion with ball

SB Hamstring Curl (30 seconds)

Lie on an exercise mat, back pressed into the floor, and heels supported on a stability ball. Tighten your core and lift your glutes off the floor into a ball bridge position. Slowly bend or flex your knees, squeeze your glutes, and pull the ball toward your butt. Maintain a tight core and extend the legs back out into bridge position.

Continue the exercise for 30 seconds.

Modification: Perform the stability ball bridge without flexing at the knees.

Weighted incline front raise with ball

SB Weighted Incline Front Raise (30 seconds)

Sit on a stability ball with dumbbells on your thighs. You can either sit on top of the ball (to protect the low back) or angle your body on the side of the ball for a greater challenge. Tighten your core and slowly walk feet forward until your body comes down to an inclined position. Maintain neutral alignment, head looking forward. Dumbbells will be in a hammer ready position (held palms facing sides). Raise the weights to shoulder height and lower back down with control. The core remains strong throughout the movement.

Continue the exercise for 30 seconds.

Modification: Perform front raises without incline sitting on top of a stability ball.

Leg press with ball

SB Walk Out (30 seconds)

Sit on a stability ball. Tighten your core and slowly walk feet forward until your body comes down to an inclined position. Maintain a neutral spine, bent knees, with fingertips barely touching the ground. Push through your heels, flex thighs, squeeze glutes, and extend body back on the ball until legs are almost straight. Lower your body with control to start position.

Continue the exercise for 30 seconds.

Modification: Lift toes off the floor resting on heels on the extension to increase intensity.

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

Be the first to comment

Leave a Reply

Your email address will not be published.


*