If one workout tool is good, two must be better, right? Take your at-home training to the next level by combining two simple pieces of exercise equipment – a stability ball and exercise bands. You can now buy from Dis-Chem online or in store.
Content created by Dis-Chem Living Fit www.livingfit.co.za
Workout performed by Stacey Holland @staceholland
The stability ball is one of the most versatile pieces of workout equipment available, and it’s also relatively inexpensive. The ball offers an unstable platform from which to perform a variety of exercises that can target your entire body.
HAVING A BALL WHILE TRAINING
Performing exercises on the ball requires core stabilisation and coordination, which means you’re incorporating more muscles into every rep. The ball can also improve balance, reaction time and reflexes, which offers functional benefits.
Add in extra resistance from bands and you can turn an already effective home workout into one that really challenges you and delivers better results.
THE WORKOUT
- Wall squats with arm curls
- Decline push-up
- Stability ball hamstring curls
- Reverse band flyes
- Seated lateral raise
- Glute bridge
- Ball plank with knee drives
- Stability ball jackknives
HOW TO DO THEM
WALL SQUATS WITH ARM CURLS
Place a stability ball against a wall and position it at your lower back region. Position your feet together out in front of you, standing on the middle of the band. Hold the ends of the band in either hand. Lower your body into a squat position, until your thighs are just past parallel to the floor. Curl your arms up as you squat down.
DECLINE PUSH-UP
From an extended push-up position, place your feet on top of the stability ball. Slowly lower your body down toward the ground by flexing your elbows. Keep your neck and spine aligned throughout the movement. Push yourself up by extending your elbows, until you reach the fully extended position.
STABILITY BALL HAMSTRING CURLS
Lie on your back, with your heels on top of the stability ball. Lift your pelvis off the floor and keep your legs and back straight. Roll the exercise ball towards you by bending your knees and pulling the ball in toward your body. Extend your knee and slowly return the ball back to the starting position under control.
REVERSE BAND FLYES
Place the ball on the middle of the band. Lay face-down on the ball with your chest/upper abs supporting your weight. Grab either end of the band about halfway down to create tension. Engage your core and erector muscles to lift your torso off the ball. Lift both arms up and to the sides to perform a reverse flye. Squeeze your shoulder blades together and return to the starting position.
SEATED LATERAL RAISE
Place the ball on the middle of the band. Grab either end and sit on the ball. Place your feet close together and brace your core. Lift both arms out to the side to perform a lateral raise. Return your arms to the starting position and repeat for the required reps.
GLUTE BRIDGE ON BALL
Lie on your back, on a mat. Place your heels on the top of a stability ball. Maintain a small gap between your feet. Rest your arms on the floor with your palms facing down. Push through your heels and contract your abdominal and core muscles to lift your lower back and glutes off the floor. Push through your heel to raise your hips off the floor. Press up until your hip joint is fully extended and your torso and legs form a straight line. Hold this position for the required count.
BALL PLANK WITH KNEE DRIVE
Place the stability ball in front of you. Place your forearms and chest on top of the ball to support your body weight and your toes on the floor. Brace your core as you lift your chest up and off the ball so that your upper body weight is supported by your forearms and your legs and hips are extended. Keep your arms bent at a 90-degree angle with your forearms on the ball. Keep your upper arms and elbows directly below your shoulders.
STABILITY BALL JACKKNIVES
Place your hands on the floor and your feet on a stability ball to assume an extended push-up position. Engage your core and keep your body in alignment as you draw your knees towards your chest. Extend the legs back to the starting position and repeat.