Category: stability ball

How To Do A Stability Ball Prone Wide Row

October 19, 2022
INSTRUCTIONS
  • Equipment: Body Bar and Stability Ball
  • Place body bar on the floor in front of the ball.
  • Lie on the ball with feet wider than hips.
  • Reach down and grab the body bar with pronated grip.
  • Contract glutes and press hips into the stability ball.
  • Maintain spinal stability as you bring the bar toward you.
  • Keep a straight line from the crown of your head to your heels.
  • Release the bar. Repeat for desired repetitions.
  • Select the correct size stability ball for your height.
  • A heavier body bar will make stabilization more challenging.
  • Muscles worked: mid-to upper Trapezius, Rhomboids, Core Stabilizers

How To Do A Stability Ball Dumbbell Combo

May 26, 2022
Stability Ball Dumbbell Combo Is A Core Stabilization Exercise The Strengthens Back and Shoulders
INSTRUCTIONS

Stability Balls Are Sold on Amazon, Perform Better and Power Systems

Dumbbells are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.

TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.

MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.

EQUIPMENT: Stability Ball and Dumbbells

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How To Do Prone Wide Rows on A Stability Ball With A Workout Bar

May 26, 2022
Stability Ball Prone Wide Rows Is A Core Stabilization Exercise The Strengthens Upper Back and Core
INSTRUCTIONS

Exercise Balls Are Sold on Amazon, Power Systems and Perform Better

Workout Bars are Sold by Weight at Perform Better, Power Systems and Amazon

Home Fitness Equipment: How To buy An Exercise Bar

INSTRUCTIONS

Take a prone position on the exercise ball with feet wider than hips. Bend elbows and grip the workout bar wider than shoulder width. Slowly bring the bar toward chest and then release to the start position. Grip is pronated with wrists straight.

TECHNIQUE: Remain stable throughout.

MODIFICATION: If the ball is too large, or the weight is too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor select a smaller ball or release some of the air.

EQUIPMENT: Stability Ball and Workout Bar

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How To Do A Basic Back Strength Exercise On A Stability Ball

May 24, 2022
Stability Ball Cobra Combination Is A Core Stabilization Exercise The Strengthens Back and Shoulders
INSTRUCTIONS

Exercise Balls Are Sold on Amazon, Perform Better and Power Systems

INSTRUCTIONS

There are 3 moves in this exercise. Lie on the stability ball with feet slightly wider than your hips. 1) Slowly raise arms up and outward forming a wide V-angle for one repetition. Lower arms. 2) Raise arms out to your sides forming a straight line for one repetition. Lower arms. 3) Raise arms in back of you forming a V-angle for one repetition. Lower arms. Repeat additional rounds of 3 movements as desired.

TECHNIQUE: Remain stable during each movement.

MODIFICATION: If the ball is too large, you’ll have difficulty with stabilization. If your feet don’t touch the floor select a smaller ball or release some of the air.

EQUIPMENT: Stability Ball

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Virtual Fitness: How To A Static Latissimus Dorsi Stretch On A Stability Ball

May 17, 2022
The Latissimus Dorsi Static Stretch Challenges Core Strength While Improving Back Flexibility
A STATIC STRETCH IS HELD FOR 20 – 30 SECONDS
INSTRUCTIONS

Step 1. Get onto an all fours position with hands under shoulders and knees under hips. Draw in the abs and press away from the floor with with both hands to help stabilize the shoulders.

Step 2: Position one forearm on the exercise ball with thumb pointing upward.

Step 3: Slowly roll the ball away from the body until a stretch is felt in the latissimus muscle. Hold position for 20-30 seconds.

Step 4: Repeat on the other side. Maintain stability throughout the exercise. Maintain a relaxed breathing pattern. Keep a straight line from crown of the head to tailbone. Move slowly.

COMMON ERRORS: Overarching the back. Dropping the head downward or looking up. Sagging torso downward. Moving too fast.

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WHERE TO BUY STABILITY BALLS

Exercise Balls are sold by Amazon, Perform Better, and Power Systems

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider