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Swiss ball lower back stretch

This is one of my favorite stretches to do on a Swiss ball. It feels good on your back but also gives your abs, chest, and shoulders a wonderful stretch.

Lie back over the Swiss ball with the ball centered under your thoracic spine.
Allow your back to gently arch over the ball. Reach arms overhead keeping your elbows straight.

Hold this position and enjoy.


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Single Leg Stability Ball Hamstring Curl

Once you master the stability ball hamstring curl, you should try the single leg variation.

Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Lift your hips up off the floor. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades. Extend one leg to the ceiling.

Exhale and gently bend your knee and pull the ball toward your hips. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

Inhale and slowly press the ball away from your hips until the knee is straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat and change legs.


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Swiss ball dumbbell chest press

Changing the bench for a stability (Swiss) ball turns any exercise into a more challenging one because we have to stabilize the body. This requires focus and involves your core muscles.

Performing the dumbbell chest press on a Swiss ball will not only work your chest but your full core.

Sit on the ball holding one dumbbell in each hand and your feet flat on the floor. Slowly begin walking your feet forward as you tuck your tail under, lowering your spine onto the ball as you walk your feet away from the ball until your head, shoulders and upper back are resting on the ball. Knees are bent to about 90 degrees with your thighs and torso parallel to the floor. Brace your abs to stabilize your spine.

Pull your shoulders down and back until you feel your shoulder blades hugging the ball. With the dumbbells near your chest and palms facing forward, keep the wrist straight, not bent.

Exhale, focus on your chest, and press the dumbbells upward with your elbows straight but not locked. Keep your feet pressed into the floor and your hips pushed up towards the ceiling to maintain stability and control during the exercise.

Inhale and slowly lower the dumbbells to the starting position. Repeat.Imagine that a bar connects the dumbbells. Try to keep the dumbbells parallel with each other and wrists in neutral position. Your head,

Imagine that a bar connects the dumbbells. Try to keep the dumbbells parallel with each other and wrists in neutral position.


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Stability ball dumbbell lying triceps extension

The focus of this exercise is on stability and strength.

Lie back on the ball so your middle and upper back are supported and your feet are planted firmly on the ground. Raise your hips so they are in line with your torso. Holding a dumbbell with both hands and palms facing the ceiling.

Inhale and lower the dumbbell by bending the elbows. Your upper arms shouldn’t move. Exhale and return to the starting position by contracting the triceps and straightening your arms.

Do not allow your elbows to flare out to the sides. They should stay in the same place throughout the movement. Keep your shoulders locked down and back to prevent injury. Squeeze your abs and glutes to help prevent your body from swaying.


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Stability ball Push ups

The stability ball pushup is an advanced progression of the traditional pushup that strengthens the chest, shoulders, and triceps. Performing the exercise on the stability ball, an unstable surface engages the core throughout the entire range of motion.

Lie  face down on the floor and place your hands  apart from each other holding your torso up at arms length. Place your toes on top of the exercise ball.

Inhale and lower yourself until your chest almost touches the floor. Keep your body straight.

Exhale and press your body back up to the starting position, using your pectoral muscles. Repeat.


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Stability Ball Hamstring Curl

An excellent exercise for your hamstrings with no weight.
Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.
Lift your hips up off the floor. Press your heels into the ball for additional stability. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades.
Exhale and gently bend your knees and pull the ball toward your hips. Your toes may point away from your body in this movement. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.
Inhale and slowly press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat.


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Stability ball squat

The squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.

Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back.

Your feet should be hip-width apart with toes facing forward or turned out slightly.

Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels.

Inhale and begin to lower the body, keeping the tailbone, low and mid-back against the ball as you bend your knees.

Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Continue to lower yourself until challenged or until your thighs align parallel to the floor.

Exhale and slowly push up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position. Repeat.


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Stability Ball Sit Ups

This exercise uses your bodyweight and your balance to work on your core muscles.

Lie on the stability ball with your lower back curvature pressed against the ball. Bend your knees and pressed firmly the feet against the floor. The upper torso should be hanging off the top of the ball. The arms should either alongside the body, crossed on top of your chest or with the hands behind the back of the head.

With the hips stationary, exhale and flex the waist by contracting the abdominals and curl the shoulders and trunk upward. The lower back should always stay in contact with the ball.


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Stability ball hip crossover

The stability ball hip crossover increases rotational strength of the midsection. The exercise targets the core, hips, and lower back while also improving balance and stability.

Lie flat on back with arms outstretched to your sides. Bend your knees to 90 degrees and prop your lower legs on the ball.

Exhale and gently roll your legs to one side in a controlled manner. Pause, and then slowly roll to the opposite side as you inhale. Repeat.


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I want my own home gym. Where should I start?

For several reasons, a lot of people don´t like gyms. It doesn´t mean that they don´t like to work out.

With a few items, we can build a better body, at home 🙂

The list is as short as five.

1.- Mirror.

exercise in front of the mirror

The bigger, the better. Your selfies will also look better but the real reason is that you need it to correct your posture, watch what are you doing, and how are you doing it.

2.- Stability ball.

Teacher making body exercises on a yellow ball

Cheaper than a bench, also it allows you to perform hundreds of exercises and stretches. Are you worried about your core? The answer is spherical 🙂

3.- Resistance bands.

Sporty woman stretching with resistance bands and ball

There are tons of brands. Select a proper resistance for you and get ready to sweat!

4.- Two dumbbell bars.

Chromed fitness exercise equipment dumbbell weight

The number is important: two (2). Why? Because you will need both for a lot of exercises. More versatile than a single long bar, they will become your better friends 🙂 Also, check the bar´s diameter.

5.- Weight plates.

Weight plates pile / 3D render of hundreds of heavy weight plate

You only need a few, but the pic is pretty cool 🙂 Please, check the plate hole´s diameter because you don´t want an awful surprise. I´m sure you know what I mean.

I bet you already have some of these at home 🙂