Free Printable Stability Ball Exercises Step 1: find a comfortable seated position on the stability ball, holding one dumbbell in each hand. bring the weight up and out until your elbows are at a 90 degree angle. step 2: engaging your core, press both arms up until straightened and then slowly bring them back down to the starting position. 8. Height is the main factor when it comes to picking the right size stability ball. when seated upright on it, your knees should be at a 90 degree angle and your hips in alignment with your knees 1. below are the general guidelines for you to consider: under 4’6″ (137 cm): 30 cm ball (12″) 4’6″–5’0″ (137–152 cm): 45 cm ball (18.
Printable Stability Ball Exercises Download a pdf file with instructions and illustrations for nine stability ball exercises, such as wall squats, back extensions, push ups, oblique crunches, and stationary lunges. learn how to perform these exercises safely and effectively to improve your core strength and stability. Learn how to use a stability ball to sculpt and strengthen your entire body with 14 effective exercises. get a printable list of exercises and a motivational video to help you get started. Lay down on the floor and place both feet on the stability ball, flexing your toes. lift one leg off of the ball and then bend it 90 degrees. raise your hips, and then flex your hamstring to curl. In this article, we provide step by step instructions for some of the best stability ball exercises to improve core strength, balance, and power: stability ball push ups. stability ball push ups and tucks. balance ball push up to jack knife. stability ball v up passes.
Stability Ball Exercise Chart Printable Stand about 3 feet from a wall with feet shoulder width apart and back to the wall. place the ball between your lower back and the wall. squat slowly until legs form 90 degree angles at knees. use. Place a ball behind your lower back. slowly start to lower into a squat. keep a neutral torso and your core engaged, continuing to press your back into the ball until your thighs are parallel with the ground. press evenly through your feet as you rise back up. repeat 10 – 12 squats for 2 – 3 sets.
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