Stability Ball Workouts

Stability ball is also popularly known as ‘exercise ball’, ‘Swiss ball’, ‘fitness ball’. These stability balls are made from elastic soft PVC. The diameter ranges from 14 to 34 inches and they are filled with air. The stability balls were initially used for physical therapy, but now they are used for weight training, as well as aerobic exercises. Most people are of the opinion, that one can derive better benefits from the exercise ball workouts, as the body has to engage more number of muscles to remain balanced. The muscles which are used, become stronger. The abdominal muscles and back muscles are extensively used, along with the other muscles, when one is doing stability ball exercises. A number of people are of the opinion, that only exercise ball abs workout can be done using the stability ball. However, one can design total stability ball workouts. These workouts are oftentimes more effective than regular exercises. For added resistance, one can do the stability ball workouts with weights as well. You will, however, have to make use of free weights for the same.

Stability Ball Workout for Women

Stability ball workouts for women can either be used to supplement your current workout, or it can also be your main workout. The advantage of doing stability ball ab exercises is that the number of calories burned are more, along with the calories burned due to the exercise, the body burns some more calories while trying to balance the body. Most women have to fight fat accumulation on the thighs, therefore you should include thigh exercises with exercise ball in your workout routine. Stability ball exercises for women which can be included in your workout routine are given below.

Name of the Exercise	Number of Sets	Number of Repetitions
Incline Dumbbell Press	2 sets	10 to 12 repetitions
Dumbbell Bent Over Row	1 to 2 sets	8 to 10 repetitions
Push Ups	1 to 2 sets	8 to 10 repetitions
Back Extension	1 set	10 to 12 repetitions
Ball Wall Squat	2 to 3 sets	10 to 12 repetitions
Ball Lunges	2 to 3 sets	12 to 15 repetitions
Crunches	3 to 4 sets	8 to 10 repetitions
Ab Roll	1 to 2 sets	8 to 10 repetitions
Oblique Crunch	2 to 3 sets	8 to 10 repetitions
Butt Lift	1 to 2 sets	10 to 12 repetitions
Hip Extension	1 to 2 sets	8 to 10 repetitions

Stability Ball Workout for Men

If you are of the belief, that only women will benefit from the exercise ball routine, then you are mistaken. There are a number of stability ball workouts for men, which will prove helpful to men as well. The fitball exercises, which can become a part of your exercise routine are as follows.

Name of the Exercise	Number of Sets	Number of Repetitions
Lateral Raises	2 to 3 sets	8 to 10 repetitions
Dumbbell Press	2 to 3 sets	8 to 10 repetitions
Dumbbell Curl	2 to 3 sets	8 to 10 repetitions
Back Extensions	1 to 2 sets	10 to 12 repetitions
Tricep Extensions	3 to 4 sets	7 to 9 repetitions
Shoulder Press	3 to 4 sets	10 to 12 repetitions
Push Ups	2 to 3 sets	8 to 10 repetitions
Stationary Lunges	3 to 4 sets	10 to 12 repetitions
Pike	1 to 2 sets	10 to 12 repetitions
Abdominal Crunches	3 to 4 sets	12 to 15 repetitions
Bridge	2 to 3 sets	10 to 12 repetitions
Plank	3 to 4 sets	12 to 15 repetitions
Leg Raise with Stability Ball	2 to 3 sets	10 to 12 repetitions

Stability Ball Workouts for Abs

It is a well known fact, that there are a number of core exercises with ball. At the same time, when one is doing stability ball exercises, the abdominal muscles are worked automatically. If you are fighting abdominal fat, then you should do the stability ball ab exercises. It is not necessary to do only complicated abdominal exercises using a medicine ball. One can do simple exercises like ball crunches, using a stability ball as well. When you are doing ab exercises with medicine ball you should take care to maintain your balance well. If you lose your balance, when you are doing ab exercises with ball, chances are high that you may injure yourself.

We have just seen the stability ball workouts for men and women. Likewise, there are medicine ball exercises for kids as well. Kids enjoy working with stability balls. If you are into yoga, then you may want to combine yoga along with stability ball. The yoga ball exercises are also a great exercise form. It is important to note, that before you do a stability ball workout, do some warm up exercises. You may also include some cardiovascular exercises in your workout.

Stability Ball Workouts

Stability ball is also popularly known as ‘exercise ball’, ‘Swiss ball’, ‘fitness ball’. These stability balls are made from elastic soft PVC. The diameter ranges from 14 to 34 inches and they are filled with air. The stability balls were initially used for physical therapy, but now they are used for weight training, as well as aerobic exercises. Most people are of the opinion, that one can derive better benefits from the exercise ball workouts, as the body has to engage more number of muscles to remain balanced. The muscles which are used, become stronger. The abdominal muscles and back muscles are extensively used, along with the other muscles, when one is doing stability ball exercises. A number of people are of the opinion, that only exercise ball abs workout can be done using the stability ball. However, one can design total stability ball workouts. These workouts are oftentimes more effective than regular exercises. For added resistance, one can do the stability ball workouts with weights as well. You will, however, have to make use of free weights for the same.

Stability Ball Workout for Women

Stability ball workouts for women can either be used to supplement your current workout, or it can also be your main workout. The advantage of doing stability ball ab exercises is that the number of calories burned are more, along with the calories burned due to the exercise, the body burns some more calories while trying to balance the body. Most women have to fight fat accumulation on the thighs, therefore you should include thigh exercises with exercise ball in your workout routine. Stability ball exercises for women which can be included in your workout routine are given below.

Name of the Exercise	Number of Sets	Number of Repetitions
Incline Dumbbell Press	2 sets	10 to 12 repetitions
Dumbbell Bent Over Row	1 to 2 sets	8 to 10 repetitions
Push Ups	1 to 2 sets	8 to 10 repetitions
Back Extension	1 set	10 to 12 repetitions
Ball Wall Squat	2 to 3 sets	10 to 12 repetitions
Ball Lunges	2 to 3 sets	12 to 15 repetitions
Crunches	3 to 4 sets	8 to 10 repetitions
Ab Roll	1 to 2 sets	8 to 10 repetitions
Oblique Crunch	2 to 3 sets	8 to 10 repetitions
Butt Lift	1 to 2 sets	10 to 12 repetitions
Hip Extension	1 to 2 sets	8 to 10 repetitions

Stability Ball Workout for Men

If you are of the belief, that only women will benefit from the exercise ball routine, then you are mistaken. There are a number of stability ball workouts for men, which will prove helpful to men as well. The fitball exercises, which can become a part of your exercise routine are as follows.

Name of the Exercise	Number of Sets	Number of Repetitions
Lateral Raises	2 to 3 sets	8 to 10 repetitions
Dumbbell Press	2 to 3 sets	8 to 10 repetitions
Dumbbell Curl	2 to 3 sets	8 to 10 repetitions
Back Extensions	1 to 2 sets	10 to 12 repetitions
Tricep Extensions	3 to 4 sets	7 to 9 repetitions
Shoulder Press	3 to 4 sets	10 to 12 repetitions
Push Ups	2 to 3 sets	8 to 10 repetitions
Stationary Lunges	3 to 4 sets	10 to 12 repetitions
Pike	1 to 2 sets	10 to 12 repetitions
Abdominal Crunches	3 to 4 sets	12 to 15 repetitions
Bridge	2 to 3 sets	10 to 12 repetitions
Plank	3 to 4 sets	12 to 15 repetitions
Leg Raise with Stability Ball	2 to 3 sets	10 to 12 repetitions

Stability Ball Workouts for Abs

It is a well known fact, that there are a number of core exercises with ball. At the same time, when one is doing stability ball exercises, the abdominal muscles are worked automatically. If you are fighting abdominal fat, then you should do the stability ball ab exercises. It is not necessary to do only complicated abdominal exercises using a medicine ball. One can do simple exercises like ball crunches, using a stability ball as well. When you are doing ab exercises with medicine ball you should take care to maintain your balance well. If you lose your balance, when you are doing ab exercises with ball, chances are high that you may injure yourself.

We have just seen the stability ball workouts for men and women. Likewise, there are medicine ball exercises for kids as well. Kids enjoy working with stability balls. If you are into yoga, then you may want to combine yoga along with stability ball. The yoga ball exercises are also a great exercise form. It is important to note, that before you do a stability ball workout, do some warm up exercises. You may also include some cardiovascular exercises in your workout.

Ab Exercises

Ab exercises form an integral part of any workout, whether it comes to home workouts, or gym workouts. As many people tend to put on weight in their abdomen region, and to lose that spare tire or pot belly, ab exercises can greatly help. There are various types of ab exercises, some can be performed using fitness equipment, while some can be done on the floor. Floor ab exercises make ideal ab workouts for home. Certain ab exercises are suitable for men, while some are good for women. Also, with a stability ball you can perform many ab exercises, to add variety to your workout program.

Exercises for abs form a base of many exercises, as having strong abs can help you perform other exercises better. If you are not able to perform back exercises properly, or have back problems, then strength training with exercises for abs can greatly help. Also, exercises which involve lifting legs can also be performed better if you have well built abs. Building abs will also help you sit more straight, and have a better posture. Also, having a flat stomach or a six pack abs is something that everybody desires, and performing ab exercises can surely help you achieve that goal.

Ab Exercises to Belly Fat & Build Muscles

Best Ab Exercises
The articles given below have the best ab exercises, which can help you achieve those perfect abs faster. Performing more sets, with added weight and the perfect posture can help you put on ab muscles faster. If you are aiming for six pack abs, you will also need to follow a high protein diet.

• Best Ab Exercises
• Best Lower Ab Exercises
• Best Abs Exercise Equipment
• Best Lower Ab Exercises for Women
• Best Ab Workout for Men

Ab Exercises for Men
Ab exercises for men are generally aimed at building six pack abs. If you have belly fat, then consider performing cardio workouts like a running or jogging workout, and after that perform ab exercises. This will help you to get rid of the belly fat faster, and once you have done that with a good diet, the below muscle building exercises can help you build great looking six pack abs.

• Ab Exercises for Men
• Lower Ab Exercises for Men
• Lower Ab Workouts for Men
• Abdominal Exercises for Men

Ab Exercises for Women
Women can't put on muscle like men, because they don't have enough testosterone. However, many women tend to put on a spare tire. If you are facing such a problem, then with some cardio and the below mentioned exercises, you can get a flat attractive stomach. To get results faster, add intensity to your workout by adding weights.

• Ab Exercises for Women
• Abdominal Exercises for Women
• Ab Workouts For Women
• Lower Ab Workouts for Women
• Six Pack Abs Workout For Women

Ab Exercises with Ball
If you don't wish to put on too much muscle, but want a fit abdomen and keep the body agile, then ab exercises with the ball are a great idea. Also, stability ball exercises are fun and are a good idea if you are bored with your usual floor abdominal exercises.

• Stability Ball Ab Exercises
• Ab Exercises with Medicine Ball
• Ab Exercises with Ball
• Swiss Ball Ab Exercises
• Abdominal Exercises with Ball

Ab Exercises at Home
If you don't have an access to a gym, then you can use your own body weight to perform ab exercises at home. Ab crunches, reverse crunches, bicycle crunches, etc., make great ab exercises at home. Vacuum pose exercises are good ab exercises at your desk that you can perform.

• Ab Exercises at Home
• Easy Ab Exercises at Home
• Lower Ab Exercises at Home
• Abdominal Exercises at Home
• Ab Exercises for Women at Home

These were the various ab exercises for men, for women, with stability ball and ab exercises at home. So, pick up 3-6 ab exercises, and perform them 3-4 times a week to get rid of belly fat and convert it into muscle. It is very important that you maintain proper posture while performing all the ab exercises, to avoid any muscle or bone injuries.

Ab Exercises

Ab exercises form an integral part of any workout, whether it comes to home workouts, or gym workouts. As many people tend to put on weight in their abdomen region, and to lose that spare tire or pot belly, ab exercises can greatly help. There are various types of ab exercises, some can be performed using fitness equipment, while some can be done on the floor. Floor ab exercises make ideal ab workouts for home. Certain ab exercises are suitable for men, while some are good for women. Also, with a stability ball you can perform many ab exercises, to add variety to your workout program.

Exercises for abs form a base of many exercises, as having strong abs can help you perform other exercises better. If you are not able to perform back exercises properly, or have back problems, then strength training with exercises for abs can greatly help. Also, exercises which involve lifting legs can also be performed better if you have well built abs. Building abs will also help you sit more straight, and have a better posture. Also, having a flat stomach or a six pack abs is something that everybody desires, and performing ab exercises can surely help you achieve that goal.

Ab Exercises to Belly Fat & Build Muscles

Best Ab Exercises
The articles given below have the best ab exercises, which can help you achieve those perfect abs faster. Performing more sets, with added weight and the perfect posture can help you put on ab muscles faster. If you are aiming for six pack abs, you will also need to follow a high protein diet.

• Best Ab Exercises
• Best Lower Ab Exercises
• Best Abs Exercise Equipment
• Best Lower Ab Exercises for Women
• Best Ab Workout for Men

Ab Exercises for Men
Ab exercises for men are generally aimed at building six pack abs. If you have belly fat, then consider performing cardio workouts like a running or jogging workout, and after that perform ab exercises. This will help you to get rid of the belly fat faster, and once you have done that with a good diet, the below muscle building exercises can help you build great looking six pack abs.

• Ab Exercises for Men
• Lower Ab Exercises for Men
• Lower Ab Workouts for Men
• Abdominal Exercises for Men

Ab Exercises for Women
Women can't put on muscle like men, because they don't have enough testosterone. However, many women tend to put on a spare tire. If you are facing such a problem, then with some cardio and the below mentioned exercises, you can get a flat attractive stomach. To get results faster, add intensity to your workout by adding weights.

• Ab Exercises for Women
• Abdominal Exercises for Women
• Ab Workouts For Women
• Lower Ab Workouts for Women
• Six Pack Abs Workout For Women

Ab Exercises with Ball
If you don't wish to put on too much muscle, but want a fit abdomen and keep the body agile, then ab exercises with the ball are a great idea. Also, stability ball exercises are fun and are a good idea if you are bored with your usual floor abdominal exercises.

• Stability Ball Ab Exercises
• Ab Exercises with Medicine Ball
• Ab Exercises with Ball
• Swiss Ball Ab Exercises
• Abdominal Exercises with Ball

Ab Exercises at Home
If you don't have an access to a gym, then you can use your own body weight to perform ab exercises at home. Ab crunches, reverse crunches, bicycle crunches, etc., make great ab exercises at home. Vacuum pose exercises are good ab exercises at your desk that you can perform.

• Ab Exercises at Home
• Easy Ab Exercises at Home
• Lower Ab Exercises at Home
• Abdominal Exercises at Home
• Ab Exercises for Women at Home

These were the various ab exercises for men, for women, with stability ball and ab exercises at home. So, pick up 3-6 ab exercises, and perform them 3-4 times a week to get rid of belly fat and convert it into muscle. It is very important that you maintain proper posture while performing all the ab exercises, to avoid any muscle or bone injuries.

Core Exercises with Medicine Ball

Strong bodies make for strong minds. I believe in that statement all the way through. If you don't have a strong, healthy body and are therefore plagued with diseases and ailments, how can you think right and make proper judgments and reach good decisions? That's why, keeping our bodies fit is imperative. And although we need to focus on all parts of the body, carrying forth certain exercise types that build our core strength is really really important. The core muscles do not merely include the abdominal muscles as is usually perceived, but also include the spine and the pelvis. It is on these muscles that the entire body's strength and functioning depends because they are the base and therefore core muscles. While there are several strength training exercise forms that are undertaken to strengthen the core muscles, it has been found that a medicine ball does wonders for this cause. In the following article we shall be focusing on some core exercises with medicine ball and taking you through some key exercises of several muscle groups that make up the core muscles.

Ab Exercises with Medicine Ball

Doing abdominal exercises is a key part of the core exercises with medicine ball. Here are a few examples of these exercises that you can start out on.

Russian Twist

1. Sit on the ground and bend your knees for this workout. Make sure that the feet are flat on the ground.
2. Now take the medicine ball into your hands and hold your hands in front of the body parallel to the ground.
3. Now recline onto your back at a 45 degree angle and hold the position.
4. Twist to the right with the ball and then to the left.
5. You'll feel a strong pull at your abdominal muscles. Make it more intense by leaning further back and lifting up your legs 1-2 inches off the ground.
6. Do about 10 sets of this.

Leg Raises

1. Lie flat onto the ground on your back.
2. Now take a very light medicine ball, because this exercise is a little tough to pull off.
3. Take the medicine ball and hold it in your hands. Stretch out your legs and hands straight out.
4. Now with a firm grip on the ball, crunch up till your hands touch your feet.
5. Transfer the ball in between your legs and hold firmly.
6. Go back to the starting position with the legs and hands stretched out.
7. At the next crunch transfer the ball back into the hands. And then the feet.
8. Repeat in sets of 10.
9. This works very well with your abs and strengthens them like not many other exercises. Just make sure that you start out with a light ball and learn the technique before increasing the difficulty level.

Back Exercises with Medicine Ball

Some of the most effective core exercises with medicine ball are the ones that work on strengthening the back. Here are examples of these back exercise types.

Back Stretch

1. You'll need a stability exercise ball for this one. There are several exercise ball workouts that focus on building core strength.
2. Lay down on the stability ball and position it under your upper back.
3. The feet must be firmly flat on the ground.
4. Now take the medicine ball into your hands and extend your arms over your head.
5. Make sure that the arms are locked.
6. Next take the ball over your head to the ground, till you get a stretch in your shoulder and side trunk.
7. Stay in this position for about 8-10 seconds and return to the over-the-head original position.

Figure Eight

1. Stand with your feet apart at shoulder width and hold the medicine ball in your hands.
2. Now extend your arms and hold the ball above your right shoulder.
3. Then in one continuous motion do the following - Take the ball from the right shoulder to the left foot in one swift motion (bend at the back) and then take the ball to the right foot and come up taking the ball to the left side and ending at the left shoulder.
4. Do this on the other side as well. That is starting at the left shoulder and reversing the action.
5. Repeat 10 times on both sides.
6. This is one of the most effective shoulder exercises with medicine ball as well.

There you go. Try out some of these core exercises with medicine ball and you'll notice a change in your core muscles very soon. All the best!

Core Exercises with Medicine Ball

Strong bodies make for strong minds. I believe in that statement all the way through. If you don't have a strong, healthy body and are therefore plagued with diseases and ailments, how can you think right and make proper judgments and reach good decisions? That's why, keeping our bodies fit is imperative. And although we need to focus on all parts of the body, carrying forth certain exercise types that build our core strength is really really important. The core muscles do not merely include the abdominal muscles as is usually perceived, but also include the spine and the pelvis. It is on these muscles that the entire body's strength and functioning depends because they are the base and therefore core muscles. While there are several strength training exercise forms that are undertaken to strengthen the core muscles, it has been found that a medicine ball does wonders for this cause. In the following article we shall be focusing on some core exercises with medicine ball and taking you through some key exercises of several muscle groups that make up the core muscles.

Ab Exercises with Medicine Ball

Doing abdominal exercises is a key part of the core exercises with medicine ball. Here are a few examples of these exercises that you can start out on.

Russian Twist

1. Sit on the ground and bend your knees for this workout. Make sure that the feet are flat on the ground.
2. Now take the medicine ball into your hands and hold your hands in front of the body parallel to the ground.
3. Now recline onto your back at a 45 degree angle and hold the position.
4. Twist to the right with the ball and then to the left.
5. You'll feel a strong pull at your abdominal muscles. Make it more intense by leaning further back and lifting up your legs 1-2 inches off the ground.
6. Do about 10 sets of this.

Leg Raises

1. Lie flat onto the ground on your back.
2. Now take a very light medicine ball, because this exercise is a little tough to pull off.
3. Take the medicine ball and hold it in your hands. Stretch out your legs and hands straight out.
4. Now with a firm grip on the ball, crunch up till your hands touch your feet.
5. Transfer the ball in between your legs and hold firmly.
6. Go back to the starting position with the legs and hands stretched out.
7. At the next crunch transfer the ball back into the hands. And then the feet.
8. Repeat in sets of 10.
9. This works very well with your abs and strengthens them like not many other exercises. Just make sure that you start out with a light ball and learn the technique before increasing the difficulty level.

Back Exercises with Medicine Ball

Some of the most effective core exercises with medicine ball are the ones that work on strengthening the back. Here are examples of these back exercise types.

Back Stretch

1. You'll need a stability exercise ball for this one. There are several exercise ball workouts that focus on building core strength.
2. Lay down on the stability ball and position it under your upper back.
3. The feet must be firmly flat on the ground.
4. Now take the medicine ball into your hands and extend your arms over your head.
5. Make sure that the arms are locked.
6. Next take the ball over your head to the ground, till you get a stretch in your shoulder and side trunk.
7. Stay in this position for about 8-10 seconds and return to the over-the-head original position.

Figure Eight

1. Stand with your feet apart at shoulder width and hold the medicine ball in your hands.
2. Now extend your arms and hold the ball above your right shoulder.
3. Then in one continuous motion do the following - Take the ball from the right shoulder to the left foot in one swift motion (bend at the back) and then take the ball to the right foot and come up taking the ball to the left side and ending at the left shoulder.
4. Do this on the other side as well. That is starting at the left shoulder and reversing the action.
5. Repeat 10 times on both sides.
6. This is one of the most effective shoulder exercises with medicine ball as well.

There you go. Try out some of these core exercises with medicine ball and you'll notice a change in your core muscles very soon. All the best!