Exercises using the rubber ball aims to build and strengthen all muscles in the body, in addition to enhancing stability. And in the following, some of them.
1-Stability ball jackknife exercise
This exercise helps strengthen the thigh muscles, including the abdominal muscles. It is applied as follows: After lying on the back, with the body stretched and the arms extended in line with the body, the legs are raised over the rubber ball, while maintaining the integrity of the body. Then, the knees are bent, and the ball is rolled toward the hands, until it touches the toes. Then, slowly return to the starting points.
Repeat the exercise fifteen times.
2-Stability ball hamstring curl
This exercise is effective in strengthening the hamstrings and buttocks, and is meant to be lying on the floor while maintaining a straight back. The rubber ball is placed under the feet, then the ball is rolled by the heels of the feet towards the back, taking care to put pressure on the last muscles to raise the hips from the ground, so that the body forms a straight line from the shoulders to the heels during the exercise. After five seconds, he returns to the starting point, slowly.
Repeat the exercise ten times.
3-Stability ball deadbug
This exercise helps strengthen back muscles and keep the spine stable. It is performed as follows: After lying on the ground, with arms extended, and legs bent at a 90-degree angle, the rubber ball is carried and placed between the knees. Then, the ball is held in the right hand and the left knee, and the right leg is moved with the left arm to a distance of six inches forward, back to the starting point.
Repeat the exercise fifteen times, on each side.
4-Stability ball V-pass
This exercise helps tone your abdominal muscles and give them a flat shape. It is applied as follows: After lying on the ground, with the legs extended straight, the rubber ball is held by both hands. Raise the arms and legs together, to hold the rubber ball between the calves, taking care to put pressure on the abdominal muscles while passing the ball back and forth between the hands and the legs, to create a “V”.
Repeat the exercise ten times.
5-Stability decline push-up
This exercise is useful in strengthening and tightening all muscles in the body. It is required to lie on the ground, straight, with the palms of the hands on the ground, flat, equal to the shoulders and in the same direction, with the torso lowered so that the elbows form a 90-degree angle. Be careful to keep the elbows close to the body. Then, the rubber ball is placed under the body, and the body is lifted from the ground, by the arms, with the abdomen being pulled inward, so that the shape of the body becomes in the form of a straight line from head to feet. The body shall be lowered, taking into account that it remains in a straight line towards the rubber ball to approach it. Then you return to the starting point.
Repeat the exercise ten times.
Note: It is recommended to gradually increase the number of times you perform the exercises each day, to reach 20 times per exercise. In order for women to achieve the desired result in fully stretching the muscles of the body, after about a month.
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