What are the best stability exercises?

Many people think that exercise balls of stability focus only on the abdominal muscles, also known as the core. In fact, the best exercise on stability can attack and tighten not only the core but also the arms, buttocks, back, shoulders and thighs. As another advantage, many of these exercises can improve the sense of balance. The best stability exercises include crisis, push-up, squat and walking.

Those who first try to stability these exercises should begin with five repetitions of each move. As the movement is easier, the repetition should gradually increase to ten and then 15. It should also be noted that exercise performed on stability that is fully inflated will be more demanding than exercising on a softer ball.

The classic crisis is particularly demanding for the core and back when it is done on stability. To perform this movement, lie face up on the Winohy ball flat on the floor and placed fingers freely behind the ears. Using abdominal muscles slowly lift the top of youLa slightly, hold and then return to the starting position. Avoid using your neck to lift your body as this may result in injury.

The stability of the ball push-ups not only tightens the arm and shoulder muscles, but also targets the core and improves balance. To perform this movement, lie down face down with the ball under the mediator. Use palms to "walk" forward until the ball is under the thighs. Now bend on your elbows, lower the upper body towards the floor, hold briefly, and then return to the starting position. Try to keep a straight line from the spine through the neck and head and avoid locking your elbows.

Squat is one of the best stability ball exercises for thighs and buttocks. You want to do this move, stand with Feet spread the width of the shoulders apart and with the stability of the ball held between the back and the wall. Place your hands on the hips, slowly “disappear” your back down the ball and bending on their knees until the stitchThey are not parallel to the floor. Hold briefly and return to the starting position.

Finally, a walk is an excellent step for stricter core and significantly increase balance. To perform this exercise, lie down down with the ball under the mediator. With your hands you slowly "walk" forward until the ball is under the ankles. Pause and then "walk" your hands back until the ball is under the mediator. Try to avoid letting the ball slip to one side of the body at all times.