Center Activity Ball Exercise

With so many discussions these days about working on your “core” you may be wondering what is good a basic training ball training.

First, understand what the kernel really is. The core includes the muscles in your body that stabilize and support all your movements.

Your core, or what people once called your “core part,” is made up of the deep abdominal and dorsal muscles that act as stabilizers for your entire body. These muscles are the “deep” stabilizing muscles that, although you cannot see them, maintain basic stability in your body.

Core Exercise Ball Workout The exercise ball is a great tool for strengthening the core. One of the main benefits of a basic workout, as opposed to training on a mat, is that your body reacts to the instability of the ball to stay in balance, straining a lot more muscles for it. These muscles become stronger over time to maintain balance. Core strength is important because the muscles of the lower back and abdomen serve as a solid foundation for daily activities, as well as posture and balance.

Use your training ball as a chair

This one is pretty simple. Try to sit on an exercise ball chair instead of a normal office chair. Office residents can replace their office chair with a stability ball.
The constant adjustment and readjustment that your body does on the ball will train your heart muscles. even sitting at your desk. It feels great and can make your working day a little fun!


Small Belly Curls
Position: lie on your back with the ball below the knees, knees in line with the hips. Make sure your neck is long and place your hands behind your head with wide elbows.
Movement: Inhale to prepare and start dropping your chin while your head is still on the mat. Exhale to raise your head and bend your upper body. Inhale and hold. Exhale to bring your head back to the mat. Repeat eight (8) times, slowly and in a controlled manner.
Tip: When inhaling, make sure that your gaze is directed towards your thighs and not towards the cover. This keeps the head and neck in the right Position. Also take care that your fingers lie slightly behind your head and do not pull the head with your hands.


Position: lie on the floor with knees bent and feet hip-width apart. Keep Your Ball with both Hands on Your rib cage. Make sure you have plenty of space between your feet and buttocks.
Movement: inhalation for preparation. Exhale to raise your head and bend your upper body while rolling the ball over your thighs, knees and up to your shins. Inhale when the ball is on your ankles and start moving backwards to reverse the movement you just made.
Exhale to keep moving backwards, rolling the ball over your body and finally bringing your head back to the mat. Repeat six (6) times, slowly and in a controlled manner.
Tips: If your feet are too close to your floor, it will hinder your ability to get the ball above your knees. Keep your belly hollowed out, and your shoulders down and back.

Single Leg Extension

Position: lie on your back and lift your head and shoulders off the mat.
Movement: pull one knee to your chest while you move the other leg away from yourself. Reach the ball outside the bent knee, then change the legs. Repeat for 10 counts on each side.
Modifications: you can also hold the ball in the air and/or keep your head on the mat throughout the exercise.
Tips: stretch your legs and create length between your feet and hips. Keep the look on your thighs, not the cover.

The Push-Up

Position: Lie with your stomach on your basic exercise ball, then switch to a plank position, with your thighs leaning on the ball and your feet floating in the air. Hands are only wider than shoulders, fingers parallel to your body.
Movement: inhale to bend your arms and lower your chest between your hands. Exhale to stretch your arms and push yourself up. Repeat 6-8 times.
Tips: the shoulder blades remain open on the back. Think of Your Body as a Long Line. Keep your abs connected to avoid swinging, and don’t drop your head, but keep it in line with your spine.


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