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9 Powerful Toning Moves You Can Do With A Stability Ball

August 03, 2015 3 min read

Stability balls are one of the most versatile pieces of workout equipment. They are particularly impactful at targeting your core, and can strengthen and tone your entire body. Here are 9 ways to work your body with a stability ball: #1 Wall Squats   Place the stability ball between the wall and your back. Keeping your torso erect, bend your knees and squat down rolling along the ball toward the floor. Hold that position for 5 seconds; then return to the starting position. #2 Calf Raises Stand a few feet away from a wall with your exercise ball between your stomach and the wall. Lean forward into the ball. You want your body to form a straight line from your heels to your head. Exhale as you rise up onto the balls of your feet. Pause for a few seconds, inhale and lower yourself into the starting position. #3 Torso Twists Lie face down with your abs and chest over the ball. Extend your legs and place the balls of your feet on the floor with your feet spread about shoulder-width apart. Extend your arms out to the sides and breathe in. Exhale and lift your torso off the ball so your body forms a straight line, and twist your torso to the left. Inhale and return your torso to the centre. Then twist to the right. Inhale and return to centre. #4 Ball-Ups   Try push-ups using your stability ball! Lie facedown with your abdomen on the ball and hands on the floor. Walk your hands out and allow the ball to roll beneath your body -- it is below your shins. Position your hands below your shoulders and keep abs engaged. Bend your elbows and slowly lower your chest toward the floor. Pause, and bring yourself back up. #5 Scissor Lifts Lie on your back with the ball between your lower legs. Roll onto your left side and prop your head up with your left palm. Rest your right hand on the mat in front of your stomach. Inhale, and angle your right hip forward so your right foot is about 6 inches in front of your left. Your legs should look like open scissors. Exhale, and lift the ball upwards. Inhale and return to starting position. #6 Arm Swing Rolls Lie face up with your upper back against the ball and your hips lifted in line with your back and your knees bent 90 degrees. Extend your arms over your chest, clasping your hands together and inhale deeply. Exhale as you lower your hands to your left as you roll onto the outside of your left shoulder. Your right shoulder, torso, and bum will rise up as your left hip lowers. Keep lowering until your left shoulder blade is no longer touching the ball. Inhale and return to start. #7 Back Flies   Position yourself face down on the ball with your torso against it and your knees and feet firmly on the floor. Grab a pair of dumbbells and extend your arms out with slightly bent elbows. Squeeze your shoulder blades together and raise the weights to chest level. Pause and then lower yourself back to start. #8 Knee Fold-Ups   Place shins on the ball with your hands firmly on the floor. Press your shins into the ball as you bring them and the ball under your torso. Inhale and release back into starting position. #9 Bridges   Lie on your back on the floor and extend your legs, placing your heels on the top of the ball. Rest your arms on the floor by your sides. Press your heels into the ball and lift your bum off the floor until your body is straight. Your head and shoulders should be the only things resting on the floor. Exhale, bend your knees and use your heels to pull the ball toward your bum and flatten your feet on the ball. Inhale, and return to starting position. Try these moves and let us know your results! What is your favourite move with a stability ball? Source: Prevention  

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