BEGINNER-FRIENDLY EXERCISE BALL WORKOUT ROUTINE
Welcome to The Liberty Shift! Today, we’re diving into a beginner-friendly exercise ball workout routine that will help you enhance your balance, strengthen your core, and add a fun twist to your fitness regimen. Exercise balls, also known as stability balls, are versatile tools that can be used to improve overall fitness. Let’s get started!
Benefits of Using an Exercise Ball
Exercise balls are excellent for:
- Enhancing core strength
- Improving balance and stability
- Increasing flexibility
- Supporting better posture
- Making workouts more engaging
RECOMMENDED PRODUCTS
THERABAND Exercise Ball, Professional Series Stability Ball with 65 cm Diameter for Athletes 5’7″ to 6’1″ Tall, Slow Deflate Fitness Ball for Improved Posture, Balance, Yoga, Pilates, Core, Green
About this item
- Strengthens muscles, improves posture, balance, and core stability, helps prevent back and spine pain
- 65cm diameter (26″) is designed for individuals from 5’7″ – 6’1″ tall
- For men or women, stretch the limits of your physical fitness by integrating stability exercise into your workout or rehab routine and develop the core muscles for fall prevention
- Easy to clean, comes deflated with two plugs, one inflation adaptor, and a 24 exercise guide poster, Power Pump for easy inflating sold separately
- Deflates slowly if punctured, use to exercise abdominals, back, glutes, hips and other muscles, great for rehab and flexibility
CLICK HERE TO BUY: https://amzn.to/4bN5B4N
Gaiam Essentials Thick Yoga Mat Fitness & Exercise Mat with Easy-Cinch Yoga Mat Carrier Strap, 72″L x 24″W x 2/5 Inch Thick
About this item
- FITNESS & EXERCISE MAT: Classic yoga mat is great for all types of fitness and exercise routines including yoga, Pilates and any floor exercise where additional cushion and support is appreciated.
- EXTRA THICK YOGA MAT: These 2/5 inch exercise mats make for the ideal all purpose fitness mat in the studio or at home, even around the house under knees or as a standing pad or cushion.
- SOFT CUSHION: This yoga mat made of NBR foam is designed to provide soft cushioning with the padded material for comfortable stretching and posing – an ideal yoga mat for beginners with comfort in mind.
- INCLUDES YOGA MAT CARRIER STRAP: Included with your yoga mat is a carrying strap so you can strap up your mat and go.
- DIMENSIONS: 72 inches L x 24 inches W x 2/5 Inch (3.11 pounds).
THE WORKOUT ROUTINE
1. Warm-Up (5-10 minutes)
Before you begin, it’s crucial to warm up your body. Spend 5-10 minutes doing light cardio, such as marching in place, gentle jogging, or jumping jacks.
2. Seated Ball Marches
Target: Core and hip flexors
- Sit on the exercise ball with your feet flat on the floor.
- Engage your core and lift your right foot off the floor, then place it back down.
- Repeat with your left foot, alternating sides as if you’re marching.
- Continue for 1 minute.
3. Ball Squats
Target: Legs and glutes
- Place the exercise ball between your lower back and a wall.
- Stand with your feet shoulder-width apart.
- Slowly lower yourself into a squat position, keeping your back pressed against the ball.
- Push through your heels to return to the starting position.
- Perform 10-15 repetitions.
4. Ball Bridges
Target: Glutes and hamstrings
- Lie on your back with your feet resting on the exercise ball and your arms by your sides.
- Lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- Hold for a moment, then lower your hips back down.
- Perform 10-12 repetitions.
5. Ball Plank
Target: Core and shoulders
- Place your forearms on the exercise ball and extend your legs behind you, balancing on your toes.
- Engage your core and hold a plank position, keeping your body in a straight line.
- Hold for 20-30 seconds, gradually increasing the time as you get stronger.
6. Ball Pass
Target: Core and lower abs
- Lie on your back with your arms extended overhead, holding the exercise ball.
- Lift your legs and arms simultaneously, passing the ball from your hands to your feet.
- Lower your arms and legs back down without letting them touch the ground.
- Lift again and pass the ball back to your hands.
- Perform 10-12 repetitions.
7. Back Extension
Target: Lower back and core
- Lie face down on the exercise ball with your hands behind your head.
- Extend your legs behind you and anchor your feet against a wall or sturdy surface.
- Lift your chest off the ball, squeezing your lower back muscles.
- Hold for a moment, then lower back down.
- Perform 10-12 repetitions.
8. Cool Down and Stretch (5-10 minutes)
Finish your workout with a cool down and stretching session. Focus on stretching your hamstrings, quadriceps, calves, chest, and back. Hold each stretch for 15-30 seconds.
Tips for Success
- Maintain Proper Form: Focus on keeping good form throughout each exercise to prevent injury and maximize effectiveness.
- Start Slow: Begin with fewer repetitions and gradually increase as you become more comfortable and stronger.
- Stay Consistent: Consistency is key to seeing progress. Aim to incorporate this workout into your routine 2-3 times per week.
- Listen to Your Body: If you feel any discomfort or pain, stop the exercise and consult a fitness professional if necessary.
Conclusion
Incorporating an exercise ball into your workout routine can bring new challenges and fun to your fitness journey. Remember, the goal is to improve gradually, so be patient with yourself and enjoy the process. Stay tuned to The Liberty Shift for more beginner-friendly workouts and tips on becoming the best version of yourself!
Happy exercising!