Your friend – a stability ball

Photos by Iza Grzybowska

Stabilization exercises and Balance exercises are a preparation base for the body to the functional as well as specialized training.

A perfect piece of equipment to perform stabilization exercises is a stability ball. Make friends with it!. I have a challenge for you: try to swap the chair at your desk for a big ball. Yes, do it! Sitting on the ball, you relieve your tired spine. The ball will make you sit in a correct way that is healthy for the skeleton of your posture. Sitting in this way, you will strengthen your abdominal muscles and the back. Friends of mine who are sitting on the ball at work get back home without back pain and less tired.
Women can practice Kegel muscles on the ball: performing circular movements on the ball, you contract the muscles as if you tried to stop urine flow.

How to practice stabilization with a ball?
Here are simple exercises that cause fast progress when practised 2-3 a week and prepare your body for stronger work in the gym.
Do you have problems with a front support, push-ups, a correct squat with a lunge?
Stabilization is something for you – strengthen your deep muscles!
Do 12-30 reps, repeat 3 times.

Exercise 1

Rest your forearms on a ball. Keep your body in a straight line – straighten your arms to the front support on the ball. Tense you abdominal muscles and buttocks, keep your body’s core strong.
This exercise strengthens abdominal muscles, your shoulder girdle and the back.

Exercise 2

In a push-up position, put your legs on the ball, keep your abdominal muscles and buttocks tight. Keep your hands at shoulder width in one line with your shoulders. Put your shins on the ball. Try to keep balance and perform a push-up slowly (how to do push-ups read here)

Exercise 3

Do the front support as in exercise 2. Look down. Keep abdominal muscles and buttocks tense. Lift your legs up alternately. Your center of gravity should be in one place.