Exercises

Learn the best ball exercises to stay in shape

You need about 4 min. to read this article.
foto: Andrea Piacquadio/Pexels

Exercising with a ball is becoming more and more popular. Since they are promoted among others by Anna Lewandowska and Ewa Chodakowska more and more women are convinced to them. They have a positive effect on abdominal muscles and support our spine

The best exercises with a ball

Exercise for a flat stomach

Lie down on your back and feet are directed towards the ball. Then embrace the ball with your calves and lift them with the ball between them to the height until you feel the tension of the abdominal muscles. Slowly lower the ball to the ground and repeat the exercise a minimum of 5 times in one series

Exercise for abdomen with hip lift

Put your feet on the ball so that there is an angle of 90 degrees between the thigh and our shin. Lift your hips up so that you keep a straight line between your legs and your abdomen. Also tighten the buttocks. After a second, slowly lower your hips to the ground. Repeat the exercise at least five times.

Exercise for the spine

This exercise is ideal for strengthening the spinal muscles. After these exercises we will certainly reduce our pain caused by, for example, very long sitting in one position.

Lie down on your back on a ball. The ball should be between your cross and shoulder blades. The knees must be bent at 90 degrees and the feet should be placed at hip width. Extend your arms firmly behind your head. Gently straighten the knees so that the ball is constantly under our backs. Sliding the ball along the back slightly massages it and forces to tighten the spinal muscles, which significantly improves their strength.

Exercise with the ball for the spine involving the legs

Many exercises with the ball strengthen not only the spine, but also our legs. Here is one of them. To perform this exercise, lie down on the ball so that it supports your head and back. Your legs should be bent at the knees and hip-width apart. Then slowly straighten one leg in the knee. Hold this position for at least 5 seconds. Do the same movement on the other leg. You must do at least 10 repetitions on each leg to get good results.

Ball exercises for firm buttocks and slim thighs

These exercises slenderize the lower parts of the body

Exercise with the ball for buttocks and thighs

Lie down on your back so that the heels rest on the ball. The knees should be bent and form an angle of 90 degrees. Keep your arms relaxed along your body. We push the ball while lifting our hips up. The body must form a straight line from the knees to the neck. While lifting your hips, it is also good to squeeze your buttocks tightly.

Hold this position for at least 3 seconds and then return to the starting position.

Squats with a ball

The ball can also serve us as an ideal support for performing squats.

To perform squats with the ball we need only a piece of an empty wall. Place the ball under the lumbar region and press your back against the wall so that the ball is slightly flattened. Then slowly perform the classic squat, remembering that our knees should not go beyond the line of our feet. This exercise will strengthen the muscles of the legs, but also relieve the spine.

What are the advantages of exercising with a ball?

The exercise ball has many advantages. First of all:

  • relieves strain on the lumbar region,
  • is the ideal support for squats and even push-ups,
  • you can sit on it after exercising, which will relax your muscles,
  • exercises with its help are easier to perform.

The ball is also an ideal solution when we can’t find an office chair suitable for us and our spine

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