Upward Phase: Exhale, contract your abdominal and core muscles, and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise. This elbow position should be maintained throughout the exercise. ![]() Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. ![]() Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Amazon, Kindle, Fire, and all related logos are trademarks of or its affiliates. in the United States and other countries. Roku is a registered trademark of Roku, Inc. Beachbody, LLC is the owner of the Beachbody and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.Īpple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment. These products are not intended to diagnose, treat, cure, or prevent any disease.Ĭonsult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. *These statements have not been evaluated by the Food and Drug Administration. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. +Results vary depending on starting point, goals and effort. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a U.S. Make this move harder by holding a dumbbell in each hand.Lower your arms down toward the floor, then lift your arms straight out to your side to form a “T” formation with your palms facing the floor.Lower your arms down toward the floor, then lift your arms up again, but this time diagonally, making a “Y” formation.Leading with your thumbs, raise your arms straight up and close to your ears, keeping your shoulders pressed down.Squeeze your shoulder blades down and away from your ears. Let your arms hang straight toward the floor, holding your hands in fists with your thumbs up.Brace your core so that your body forms a straight line from head to heels. Lie facedown on a stability ball with your stomach on a stability ball and your legs extended out straight behind you, digging your toes into the floor for support.Ready to start sculpting your muscles and improving your stability? Try these 10 stability ball exercises that can be done in the gym or at home.īenefits: Fend off the effects of sitting at a computer all day by training your shoulder stabilizers and mid-back muscles with this deceptively difficult exercise. Stable joints are less prone to injury, because they have the strength to stay in the correct position during taxing movements.Īdditionally, being able to move your body as one cohesive unit helps when it comes to weightlifting, running, and other athletic endeavors, Braun says. Increased stability is useful for many reasons, both in and out of the gym. “When performing stability ball exercises, the muscles that make up the core and surround the hips and shoulders have to work together to keep the body strong through a full range of motion.” ![]() “Stability ball workouts help to teach the body to move as one unit,” explains Beachbody Fitness Expert Cody Braun. Or, a stability ball, to be exact.Īlso referred to as an exercise ball or a balance ball, stability ball exercises can take your workouts to the next level. ![]() Want to know the secret for strengthening your core, protecting your joints, and getting more muscle-building benefits out of every workout? It’s stability.
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