Getting Fit with the Stability Ball

Name: Getting Fit with the Stability Ball
Rating: 4.5 (2 reviews)

Let's start the journey to get stronger with simple and slow movements using that big, round, bouncy Stability Ball

Created byYadvinder Singh

Last updated 5/2024

English

English [Auto],

What you'll learn

strengthen our core muscles
strengthen our leg muscles
strengthen our back muscles
strengthen our arm muscles

Course content

1 section • 10 lectures • 35m total length

Lesson 1 - Core exercises such as Leg Raises and Sit-ups.4:03
Engage your core with stability ball exercises like rolling on top, leg raises, passing the ball between hands and legs, and punching the ball on the rise during sit ups.
Lesson 2 Squats & Sit ups while on the ball4:16
Perform squats with the stability ball, lowering and lifting with controlled breathing and a twist, then do sit-ups with feet on the floor and the bottom on the ball.
Lesson 3 - Planks4:29
Practice two stability ball planks to strengthen the core, keeping a straight back and steady breath, progressing from elbows on the ball to feet on the ball.
Lesson 4 - Chest press and rows with resistance bands4:18
Perform chest presses on a stability ball and seated rows with a resistance band to target chest, back, and abs, breathing in down and out on the push.
Lesson 5 - Sit-ups, boat hold and bicycles4:14
Master core work with a stability ball through sit-ups, boat holds, and bicycles. Use beginner to advanced variations by adjusting leg and ball position while engaging the abs and breathing.
Lesson 6 - Core exercises such as Roll Outs and Calf Raises4:16
Strengthen your core and lower body using a stability ball through rollouts, calf raises, wall-supported squats, and chair sits with slow, controlled movements and breathing.
Lesson 7 - Back exercises such as arm and leg extensions, and Cobra4:14
Alternate arms and legs with one-arm one-leg lifts on the stability ball, then cobra and back extensions, optional resistance band or light dumbbell for added tension.
Lesson 8 - Push-ups - Incline, Decline & Raising your leg at the end4:14
Master incline and decline push-ups on a stability ball by moving slowly, keeping the ball secure, and lifting one leg to challenge the core and arms while burning fat.
Extra movements with the Stability Ball1:08
Explore extra movements with the stability ball, from Taekwondo-inspired knee movements and kicks to soccer-style drills, and invent your own exercises for balance, control, and fun.
Resources0:13

Requirements

You will need a stability ball, weights and a resistance band.

Description

Welcome to this course, the goal of this course is to use the stability ball to do a combination of exercises at a slow pace, low impact exercises to strengthen our core, leg, ab, chest, arms and calf muscles.

I will be using a stability ball and also a weight such as a mini punching bag, and various resistance bands. The various exercises in the videos include leg raises, passing the ball from in between your legs to your arms, variations of sit-ups, squats, two different types of planks, chest press and rows with resistance bands while sitting on the stability ball.

First, I demonstrate a boat hold using the stability ball and performing the bicycles ab exercise. Second, I will go through the roll out exercise to develop and strengthen our core muscles and calf raises with a weight on our thighs to develop our calf muscles. Third, I demonstrate different exercises to strengthen our back muscles such as the cobra and back extensions and alternating arm and legs while our stomach is on the stability ball. Finally, I end the course by demonstrating various types of push-ups with the stability ball such as incline, decline and raising a leg up at the bottom of each push-up.

Who this course is for:

Anyone who has access to a stability ball and would like to get stronger together