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Supine ball rolls helps strengthen your thigh and core muscles.
Keith Brofsky/Photodisc/Getty Images
Ball roll exercises challenge the muscles in both your upper and lower body. Exercising on a stability ball boosts the intensity of your workout because your body must struggle to remain on top of the ball. Besides improving strength, regularly performing exercises on a stability ball, such as ball rolls, can help enhance your balance and increase your posture. For optimal results, perform at least eight repetitions of each ball roll exercise.
Target your abdominals with stability ball rollouts. Get on your knees in front of an exercise ball with your legs spaced as wide as your hips. Prop your forearms up on the ball and slowly roll the stability ball away from you until your arms begin to straighten. Roll back to the starting position and repeat. Vary the rollout exercise to keep your abdominal muscles guessing and growing. For example, do the exercise from your toes instead of your knees, lift one leg up behind you as you roll or roll the ball forward until your arms are completely straight.
Work your core and rear thigh muscles with the supine ball roll. Lie face up with your arms at your side. Position your heels on the stability ball, keeping your knees bent. Press your feet into the ball and roll it away from you until your legs are straight. Pull the ball back toward you and repeat. To make the exercise harder, lift your back up from the ground so that your body is straight from head to toe. Bend your knees and roll the ball toward your buttocks, keeping your back and thighs straight and in line. Roll back to the starting position and repeat.
Do the pike up exercise to strengthen the muscles in your abdominals, lower back and shoulders. Position yourself facedown with your hands on the ground beneath your shoulders and your shins on top of an exercise ball. Use your legs and abdominals to roll the ball toward the middle of your body until your body forms an upside down вЂњVвЂќ shape. Hold the position for a few seconds and then roll back down. Only lift your hips as high as you feel comfortable. To lessen the intensity of the exercise, don't lift your hips as high.
To make each exercise easier, use a larger stability ball, which is easier to balance on. You can also increase your stability by positioning your arms further apart and your and legs further apart while exercising. Boost the intensity of each ball roll exercise by using a smaller stability ball or placing your legs and arms closer together. Always roll the ball slowly and with control. Start with short, slow movements until you feel comfortable with each exercise.