Stirring The Pot With Exercise Ball
(4.67)
through 12 votes
through 12 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Lower Back![]() ![]() ![]() |
---|---|
auxiliary muscles: | Serratus Anterior![]() ![]() ![]() ![]() ![]() |
required: | Exercise Ball |
fitness level: | Challenging |
exercise type: | Strength |
Variations available (23) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball4hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball1Ahd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball2Ahd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball3Ahd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/kessel_umruehren_gymnastikball4Ahd.png)
General And Specifics
- this stability ball exercise seems unimpressive, but it is very effective
- because of the instability of the gym ball, your abs have to do hard work to make sure you can do the exercise for a longer period of time
Starting Position
- knee on the ground in front of the gym ball
- bring your forearms on the middle of the ball
- the elbows are positioned right below the shoulders
- your back is straight
- brace your body and stretch out the legs to the backer
- the feet are hip width apart
- your body is in a line from head to toes now
Correct Execution
- make smaller (easier) or bigger (harder) rotating movements with your elbows respectively forearms
- do this slowly and controlled
- your body remains stable, while the ball rolls around below you
- as possible, do not let the core move
- do several circles in one direction
- afterwards, invert the direction and do the same number of reps
- do not let your hip sink down
tips for the workout
- do the exercise with the hands on the ball, if it is too easy to you (the shoulders are required more)
- do it on your knees to make it easier