The stability ball was invented in 1963 by Aquilino Cosani. That’s a long time ago, but if you think there’s only a few things you can do on the ball, oh, think again because you probably haven’t seen these workouts before!- Check our latest blog post and say hello to a new workout!
🙆🙅🙆 Total-Body Blast Stability Ball Workout🙅🙆🙅 ✨ 3 Stretching ✨
After you’ve finished the final round of the circuit, wrap up your workout with some feel-good stretches.
HOW TO DO IT: Stand with your feet wide and your arms extended out to the sides with the ball in front of you on the floor. Bend your knees and hinge forward, placing the back of your right hand on top of ball and keeping arms extended, turn your chest toward ceiling. Roll onto your right shoulder, looking up to your left hand. Hold for 30 to 60 seconds. Repeat on the opposite side. Then open your chest toward the ceiling the other way (the ball is between your arms on your chest side), turning toward the right, looking up to your right hand. Hold for 30-60 seconds. Repeat on opposite side.
Chili was in the crockpot, I was wearing fall attire, and the weather for this outdoor workout was perfect! I am obsessed with Fall 🍁 (so this 80 degree weather today can ✋🏻)
Anyway, this circuit can be done literally anywhere- your backyard, your basement, your classroom, the kitchen ... 🤷🏻♀️ No Excuses not to get it done!
Repeat each circuit 3x through with minimal resting between rounds. I rest about 2 minutes between the two different circuits to get my heart rate down, before it spikes back up!
1. Lying hamstring curls on ball x 15
2. Banded squat with lateral raise x 20
3. High knees x 20
4. Ball pikes x 10
1. Banded air squats x 20
2. Rotating jump squats x 10
3. Stability ball pass over x 10
4. Decline push ups x 15
24 years ago I jammed my spinal chord playing basketball and could barely walk for 2 weeks.
I went to the chiropractor twice a day for my entire high school career and just did the best I could to manage the pain while playing college basketball.
It wasn’t until after my all this that I discovered Pilates and what an incredible tool it is to keep my back healthy and strong.
I’m so excited to be back teaching again twice a week after taking a break over the summer to be home with my kids. I was starting to really notice a difference in the strength of my core, my flexibility, and the mobility of my back.
After just 2 classes, my body is thanking me! I already feel so much better!
In all my programs and challenges, i work pilates core exercises into the training. If you’re interested in a program that incorporates exercises like the Pilates Ab series above, stay tuned for info on my upcoming challenge! 😉
I’m not sure if anyone else can relate to this, but I can’t stand boring AF workout programs that don’t have much variety to them 🤷🏽♀️ I need complex & fun moves, variety, challenging, new & original to keep me engaged but also to keep my bod changing & seeing results! I tried this #stabilityballworkout this AM ((try the moves out for yourself)) and LOVED it! I felt every muscle work and even some I forgot I had!😜
I shared HUGE news 🗣 in my stories ☝️ last night on which program I’m starting next, but that won’t be until Sept 24th 😬 so until then I am taking advantage of the amazing value of my Virtual Gym 📲 💻 where I can legit choose from hundredsssss of difference workouts and never have to be basic AF🤣🤣
🍁 Wanna join me in this epic journey and have access to everything I use for my results?? Fall Bootcamp 🍁 starts in a few weeks and there are still spots 📝 avail on my list so just shoot me a DM so we can chat!
I’m going to need you to also love fun workout programs too though! Deal? 😉
I do not own the rights to this music.
🍋UPGRADE YOUR BUNS WITH THIS GLUTE BRIDGE🍋click @cuttheshitgetfitpodcast then click the link in my bio to watch the full tutorial!
When it comes to performing, moving, and feeling better, glutes are king. .
When I program for my clients I ALWAYS put in multiple glute bridge variations to challenge the system. I like using the stability ball to SLOW DOWN the movement which we all know makes things more difficult. .
When you slow things down you learn the movement faster and more effectively. .
Here's how to do it! .
Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet placed on a stability ball with the toes up. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise
Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes. At the same time press your heels into the ball for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back. Inhale and slowly lower yourself back towards your starting position.
#stabilityballworkouts#stabilityball#stabilitytraining#stability#mobilitytraining#stabilityworkout#stabilityballworkout#gluteworkout#gluteactivation#glutes 🍑 #glutetraining#glutebridge#glutesday#glutesday#coreworkout#coreexercises#coreexercise#absworkouts
#hipthrusting right into #legday and #Thursday with my girl @celirj - there’s more than one way to skin a cat, and there’s more than one way to build that BACK #babygotback - switching it up, hitting single leg movements, focusing on core engagement, balance and stability, all make for a more complete fitness experience thus hitting all those muscles both small and big! #letsgetit and really helping those #glutes grow #fitslanasqueenteam
💥🙅🙆 Total-Body Blast Stability Ball Workout
Atlas Squat 💥🙅🙆 Add more of a core challenge to a traditional squat by holding the stability ball overhead the entire time.
HOW TO DO IT: Start by standing with feet slightly wider than hip-width apart, holding the ball overhead. Lower into a deep squat, sitting back into your hips and keeping your knees behind your toes while keeping ball overhead. You can avoid straining your neck by keeping your chin pointing toward your chest. Return to the starting position. Do 20 reps.
CORE CORE CORE 🔥
Take your planks to the next level and challenge your core with these #StabilityBallPlank Exercises. There are SO many different variations, you’ll never get bored 🌟 and there’s something for everyone at all levels. Here are a few of my favorites from hardest to easiest! ⠀⠀
❤️#LegsElevatedPlank with Leg Lifts
❤️#ElbowRollOuts ❤️#ElbowPlank with #MountainClimbers
❤️Elbow Plank Hold ❤️Kneeling Elbow Roll Outs
❤️Stabilized Elbow Plank Hold
Pick an option that works for you and challenges your body today! 💯🔥 What option would you choose? Comment below 👇🏽 Let’s GOOOOOOOO! Song #Body @loudluxury @pbhandjackshizzle remix
Outdoor Core workout (THURSDAY VOTE)
Song: The Flute Song @russ 🎼
What’s up everyone here are four super fun core exercises you can do ANYWHERE!
1. Straight arm sit-ups: You can do these without a medicine ball. Just hold your hands up straight by your ears during each rep!
2. Heel tap to leg raise: Adding the extra movement increases proprioception and makes the exercise more complex!
3. Sprinter crunches: This is an amazing lower ab exercise. I implemented a slight hold with each rep to add a challenge. You will feel the burn the longer you hold it!!! 4. Figure 8 bicycle crunches: I used a small medicine ball but you can use a dumbbell, or if you’re at home a can! This challenges your core strength and coordination. *THE TOTAL CORE WORKOUT PLAN is only $20.00 and you can choose a home or gym workout plan. The main goal of this plan is to trim excess belly fat, tone, and increase strengthen in core! Message me for more details.*
Happy Friday everyone 👋🏻
Here is a Stability Ball Ab workout for you 👍🏻
Dust off your balls and give it a go 😜
Do each exercise for 30 seconds with just 10-15 seconds rest in between each one
🔥If your abs aren’t burning by the end do it through twice ✌🏻
Do you have one of these balls gathering dust?
YOU’RE GONNA WANNA SAVE THIS ONE ⬆️⬆️ Extreme ab Circuit focusing on lower abs ✅ .
Lower abs are one of the hardest places to get to show and in particularly for women. And nothing feels better than doing an ab workout and actually feeling the burn of those lower abs, am I right? 🔥🔥🔥 Do 10-15 reps of each move for about 3 sets. 4 of you feel daring. 😉
PS you can sub a chair and weight bench for the bosu ball moves and any kind of ball or weight for the stability ball toss. For the plank crunches with the stability ball you can sub sliders or even paper plates. .
“Double the reps, puddles of sweat, I cannot rest.....”
💪🏾🎧:Daylight Savings ➡️Artist: @rookct 🔥🔥 super dope motivational song!
LEG DAY 🗣
Bench jump squats 3x12
Walking lunges 3x12
Reverse hyperextensions 3x10 💀
Bench/box jumps 3x10
Roman deadlifts 3x10
Yalll I am 💀 but it was well worth it.