Stability Ball Workout Programs and Stability Ball Ab Exercises - Get Fit with Fitness Workout Programs - American Council on Exercise

Stability Ball Workout Programs and Stability Ball Ab Exercises - Get Fit with Fitness Workout Programs - American Council on Exercise

Program: Warm-up Workout Cool-down For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details Stability Ball Knee Tucks Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the level of difficulty, add a push-up so the sequence becomes a push-up-to-knee-tuck. View More Details Stability Ball Pikes Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Stability Ball Reverse Extensions Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Stability Ball Shoulder (Glute) Bridge Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Stability Ball Dumbbell Fly Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Stability Ball Dumbbell Overhead Triceps Extension Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Stability Ball Sit-ups / Crunches Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details Stability Ball Russian Twist Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details

For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Cat-Camel Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details

Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.

Intensity:

The purpose of using a stability ball is to develop intramuscular coordination. The inherent instability of the ball will create an effective overload to increase muscle strength and joint integrity. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).