Do these 4 moves with an exercise ball. Do these 4 moves with an exercise ball.

The ball that we all played with a lot in childhood. Now you can exercise while playing with this. A very important part of exercise equipment is ‘Stability Ball’ This large jumping ball can keep us fit in a fun way.

A stability ball is an exercise piece of equipment that is always on the side and overlooked in the gym. Developed in 1963 by Italian plastics manufacturer Aquilino Cosani, the Swiss Ball was originally named the ‘Pezille Ball’.

A stability ball, also known as a Swiss ball or exercise ball, is an exercise ball. This ball can improve strength, flexibility, endurance, coordination, balance (stability).

Benefits of Swiss Ball
A ball, also known as a Swiss ball or fitness ball, is an exercise ball. Image – Adobe Stock

Want to know more about exercise balls? We spoke to Yash Aggarwal, fitness and lifestyle coach.

Do these 4 exercises with a stability ball (4 exercises with a stability ball)

Side bend with 1 stability ball

Stand with your feet hip-width apart. and holding a balance ball in hand

Keep your spine neutral. Raise your arms above your head.

Keep your lower body stable. Tilt your body to the left to twist your waist. You must hold the ball above your head.

You remain bent in this position for 10 seconds and return to the starting position.

Now bend to the right side to perform crunches on the other side of the waist.

Perform side bends using a stability ball ten times on each side.

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Lift your legs 2 times with the Stability Ball.

Lie on your back on the floor. Keep your legs straight and a stable ball between your legs.

Now use your core and thigh muscles to lift both legs off the floor until your legs are straight. (Your legs should form a 90 degree angle)

Remain in this position for 10 seconds.

Under control, slowly lower your legs until the stability ball is only a few inches above the ground.

Every time you must lift your leg to keep the ball in its original form.

Exercise with a balance ball
Doing a plank with an exercise ball. Image-Adobe Stock

3 Squats with a stability ball

Stand with your back and hold the ball steady against the wall.

Your feet should be open in front of your shoulders and your toes should point outward.

Squat down, exercising your core. and lift your arms and knees Similar to a squat position

Stay in a crouching position for 30 seconds.

Place your weight on your heels, straighten your legs, and slowly return to the previous position.

4 ball balance boards

Kneel in front of you with a stability ball and place your hands under your elbows on the ball.

To build more strength in the core. Keep your hands apart. Your hands should not be too close to the ball.

Stretch your legs straight behind you with your feet planted.
Your feet should be hip-width apart. Lift your hips to keep your body straight.

Emphasize your core by holding the plank position for 30 seconds.

Slowly lower your knees and return to the previous position.

Read more- Running on a treadmill is the simplest and most effective exercise. Know its benefits

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