Your Gyms Secret Weapon

Have you seen those big colorful balls around the gym usually collecting dust? There are many misconceptions about the stability ball – even among those fairly affluent in fitness. Is it the bright colors? Is it the simpleness of a ball? Something about stability balls is giving us the wrong impression. The irony is that this tool which people make boring and gym rookie association, is the secret weapon to sculpt a perfectly defined and refined overall body, specially that abdominal definition that almost every gym-goer is after. 

When used appropriately, stability balls can strengthen every single one of the stabilizing muscles that can take your workouts to the next level. While using strength machines, gives you a very limited, linear, bodybuilding type of workout that only works out the primary movers. Stability balls work the synergistic muscles that help the prime mover complete the repetitions in the most effective manner.

“Strong core stabilizers are what will make your abs go from good to great, and from great to incredible.”

If your abs are not strong enough, you simply won’t be able to perform the movement.  Stability balls (SB) make sure that regardless of what exercise you’re performing– your abs are activated. Specially your intristic core stabilizers. Strong core stabilizers are what will make your abs go from good to great, and from great to incredible.

I know that most people are not using the stability balls because they simply don’t know what to do with an inflatable ball other than kick it around. I will show you some of my favorite and wildly effective stability ball exercises for the upper body. If you see me around the gym and want to try one of these exercises don’t hesitate in asking for help if you need it. I’m here to make you better.

 

 

1. SB Knee Tuck-in


Start with by placing your feet on the stability ball while your knees are on the ground. Then place your hands down on a quadruped position, tighten your core and get your knees off the ground until your legs are completely extended, and your toes are buried into the ball. Bring your knees as close to your chest as possible while exhaling. Once your knees are as close as possible to your chest contract your abs as hard as you can. Repeat 8 times. 

2. SB Pike

 

Start by getting getting into the initial position of the previous exercise. Once your knees are off the ground and you have stabilized your body,  squeeze your legs together, fully contract your quads, and glutes. Then lift your hips until your back is perpendicular with the floor. Hold for two seconds, and lower your hips until back into the initial position in a slow and controlled manner. Repeat 8 times

3. SB Push Up

Start with by placing your feet on the stability ball while your knees are on the ground. Then place your hands down on a quadruped position, tighten your core and get your knees off the ground until your legs are completely extended, and your toes are buried into the ball. Perform the push up with your elbows at a 45 degree angle from your hips while maintaining your entire body completely engaged and tightened. Do not let your hips sag at any point. Perform the push up in a slow and controlled manner.

 

 

4. Single-Leg SB Push-Up 

Start by getting into the initial position of exercise one. Once your knees are off the ground and your body is stabilized, carefully lift one leg while keeping it straight. Perform the push up while maintaining your hips even.

 

5. Bent Knee SB Push-Up

When the Single-Leg SB Push-Up isn’t challenging anymore, it’s time to take it to the next level. This time instead of lifting the leg, pull it away from the ball, and bend your knee and ankle 45 degrees. Keep the knee as high as you can while maintaining your hips parallel with the floor. 

6. SB Pike Shoulder Press.

Start with by placing your feet on the stability ball while your knees are on the ground. Then place your hands down on a quadruped position, tighten your core and get your knees off the ground until your legs are completely extended, and your toes are buried into the ball. 
Once your knees are off the ground and you have stabilized your body,  squeeze your legs together, fully contract your quads, and glutes. Then lift your hips until your back is perpendicular with the floor. While maintaining abs contracted and back parallel to the floor bend your elbows at a 45 degree angle and go down until the crown of your head taps the floor before going back up. 

Efren Rodriguez

Fortza Fit | Personal Trainer

 

 

 

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