Stability ball, 7 exercises for a complete workout

it has no dips and holes, the bench is solid, the exercise bike does not encounter "obstacles" and so on. However, training on an uneven surface is infinitely more challenging and can generate several beneficial effects. For this reason, it is useful to introduce sessions in which the work is "fluctuating" and "precarious". For this purpose, the stability ball is very useful, which allows you to transform traditional exercises into multi-muscle movements, which will help you do a lot in a short time.

of the body, like the knees and hips, have two essential functions: they allow the mobility (ability to move freely) and stability (ability to maintain posture) of the body. However, the stable life that most people lead can impair these two joint capabilities. Tools such as the stability ball help challenge, train and strengthen the muscles that keep the joints stable and mobile.
To fully train different muscle groups there are alternative bodyweight exercises to the deadlift.
In addition, the stability ball increases stability and helps develop movement patterns that are appropriate for your body weight.

Finally, it could increase body flexibility.

To train your muscles, there are perfect exercises if you start exercising again after a period of inactivity.

Crunch is great for working out your abs, as long as it is done correctly.

Training with the balace board is also very useful.

Hip pain while walking is one of the most common and can be relieved by training your abs and core.

To train the buttocks, however, hip thrust and deadlift are also very good.

To train the pecs, these variations of the barbell bench press are indicated.

On the other hand, seated exercises are recommended for the calves.

When training, beware of injuries. Here's how to avoid them.

To avoid back pain while exercising, here are the fitness mistakes you shouldn't make.

, run, jump rope. After completing your warm-up, perform each exercise for the recommended number of repetitions, with no rest or very little rest. Perform the complete circuit one to three times in total, up to four non-consecutive days per week for best results. In addition to a stability ball, you will need a set of dumbbells (the weight depends on your level of training).

There are also exercises with a single dumbbell.

The dumbbells are also useful for training the buttocks.

, lightly tapping the ball on the floor. Then, stand up, squeezing your abs. Keeping your arms straight, lift the ball above your head.
Reps: 20

, hands are together, feet hip-width apart, with toes resting on the ground. Contract your abs and keep your chest and stomach completely away from the ball: your neck, back and buttocks must form a straight line. Only the elbows "sink" into the ball.
Execution: write your full name and surname with your elbows over the ball.
Reps: 2

. The legs should be stretched backward, hip-width apart.
Execution: extend the arms in position Y in front of you, with the thumbs pointing upwards. Then, bring the arms to the sides and then behind the back in position I, squeezing the shoulder blades backwards, with the thumbs still turned. upwards. When the arms go forward, the legs rotate slightly outwards, when they go backwards they rotate slightly inwards. Keep the buttocks tight and the neck relaxed, with the chin pointing down.
Reps: 20

in front of the stability ball. Grab two dumbbells. Bend your left leg and rest your left toe on the ball, keeping the dumbbells at your hips.
Execution: Bring the torso down, bending the right knee as the left leg extends back, moving the ball away from the body. Reach the floor with the dumbbells on either side of the right leg. Lower yourself as low as possible without arching the body. back Press the right heel to return to the starting position.
Reps: 15 on each side

above your head, extending your arms. The arms should be slightly in front of the body at the top of the movement, never behind the head. As you extend your arms, lift one foot off the floor, bringing the knee to trunk height. Return to the starting position.
Reps: 20, alternating legs each time

up. Go back to the beginning.
Repetitions: up to 10