They are known as “football” (exercise ball) and cause fury in the academies.
Although at first they were only used for rehabilitation of operated patients or with articular problems, little by little they were making their entrance in the gyms and pilates classes and functional training.
Even many people have one at home. In this article, we tell you what are the best ball exercises to do wherever you want.
Ball Exercise Routine 1
To be able to lose weight, have more flexibility or strength, we recommend that you comply with this routine, at least 2 times a week.
If you are afraid, to begin with, you can support the ball against a wall or sofa. In time you will dominate it and you will not fear that it will “move” just when you want to get up to it.
You only need one ball and some will to perform the following exercises:
First, sit on the ball and then bring your back-back to rest on it.
The feet are well supported on the floor, the knees bent at a right angle and the arms stretched, passing the head.
Raise your hips as much as you can.
Repeat 20 times.
Lean on the ball upside down and “crawl” in such a way that your hips and lower abdomen are the only points of contact with her.
The hands are resting on the floor and the legs are stretched completely.
Then he “walks” with his hands, so that feet and candles are held with the ball.
Bend your shoulders 10 times.
Get on your knees and lie on the ball supporting one side of your torso (your knee should touch the ground).
Lightly lift your torso and stretch your legs.
You can stretch the free arm for more balance.
Do 20 repetitions on each side.
Stand up and take the ball with both hands (as if you embraced it).
Point your feet to the sides and bend your knees.
Bring your thighs down, always keeping your back straight.
The idea is that the thighs “reach” at the knees.
Ball Exercise Routine 2
Once you have completed routine 1 it would be good if you increased the difficulty of ball exercises.
By now you have lost your fear and you will have more balance.
Pay attention to the series of movements:
Put the ball near something that can serve as a support, like a bar.
Lie on your back on the ball and stretch your arms to take you from the bar.
Lift your legs straight and close together and when lowering them should not touch the ground.
You can also do this exercise by bringing your knees to your chest.
To make the exercise simpler, we recommend that you be near a wall. So you will support the feet and you will have more strength.
Put on the side of the ball (the hip and the side of the thigh are the only points of contact).
Keep your hands behind your head and lower your torso to touch the ball.
Returns to the home position.
Bridge or iron
We also advise you to use a wall for support (at least until you get used to it).
Place your elbows and forearms on the ball.
Stretch your legs and place your feet on a surface such as a wall.
Lift the torso and buttocks (you will be diagonal to the ground).
Hold for 1 minute.
Ball Exercise Routine 3
In this series, more attention is paid to the legs, shoulders, and back. The ball exercises included in the routine are:
Stand up and support the instep and the right leg kick in the ball.
With your back straight, flex the left knee and bring the right gluteus back. The ball will also move in that direction.
Do 10 times on each side.
Alternate arm-leg extension
Lie down on the ball, supporting your abdomen. The head should be in the same line as the back.
Stretch and raise the right leg and at the same time the left arm to keep your balance.
Hold for a few seconds and do the same with your left leg and right arm.
You can use dumbbells if you wish.
Face down on the ball supporting the abdomen.
Slightly open your legs and leave your toes flat on the floor.
The arms are flexed in front of the head (with elbows to 90 degrees), together at the height of the chest.
Open them to the sides (elbows point back) and return to the starting position.
Standing, support the sole of the right foot on the ball and knee flexed. Keep your back straight.
Stretch the leg to the side, causing the ball to rotate.
Return to the initial posture.
Do 10 repetitions and change sides.
Support the lower abdomen and pelvis on the ball. Hold your hands at your sides.
The knees and toes should touch the ground.
Stretch your legs and back. Bring your head back.
Sit on top of the ball with your legs open, your back straight and your knees forward (your toes lean on the floor).
Open and close your legs as if you wanted to blow the ball.