welcome to watchmojo.com today we’re
going to be talking about using the
stability ball my name is Nick Robinson
you can find me on Anna carts calm and
we’re filming here in Victoria Park a
health studio where we can learn how to
better use the stability ball to improve
how you look and feel from your core on
up so if you’ve already done some
proprioception on the stability ball
you’re now ready to do maybe something a
little bit more vigorous like doing a
cardiovascular warm up on the ball and
how we do that is we use it a little bit
like you would a trampoline so you have
to be a little bit agile and be fast
reflexes and as we’re doing this it’s a
little bit like using a treadmill or
using a bike where your large muscle
groups in your legs and in your core
have to react very quickly and then you
can complicate it with ease or hops or
even incorporate a little bit more core
by lifting up a little bit higher trust
me this gets you winded really quickly
so you probably already have a great
standing routine where you do squats and
lunges and things like that well we’re
going to learn now how to bring some
diversity to that standing routine by
using a stability ball so how we’re
going to incorporate the ball here is
we’re going to place it against a wall
I’m going to lean into my ball just like
I’m gonna do a regular squat but as I
come down because I’m supported I’m able
to go up higher and deeper and because
the ball is behind me it’s adding that
element of instability which is causing
my core to work harder than if I was
just standing without the use of my ball
and here is a real sweet spot where he
can really get to total muscle
exhaustion very quickly so we’re going
to add the stability ball now to our
basic lunge routine we’re gonna lift it
every time we come down for our lunch
this is causing me to elongate my core
muscles and contract them powerfully
every time I come back and because the
ball is moving up and down I’m adding an
instability to my regular lunch routine
so you probably do a bit of a floor
routine if you work out regularly and
I bet you you’ve got some push-ups in
there and some abdominal exercises while
using the stability ball we’re going to
transform your push-up into something
much more dynamic and we’re going to
challenge your core in a way it probably
hasn’t been challenged before you want
to place the ball on the floor place
your belly on the ball and roll yourself
into the proper position for yourself if
you’re a beginner you’re going to stay
much closer to the center of the ball if
you’re more advanced you can roll until
your feet are resting on the ball and
then from here we’re going to do our
push up all the way down all the way up
kiss the floor and push back up tell me
how hard those are there’s many
different ways of using the stability
ball to target your core specifically
today we’re going to focus on to using
the stability ball as your surface to
lay back on and then using it on the
floor as an accessory for your core
workout so one of these advantages of
using the stability ball to do your
basic crunches and twists is that rather
than extending flat you get a much
greater range of motion you can expand
your abdominal muscles much longer and
because your lower belly has to press
the low back into the ball you’re
actually getting much greater lower
belly activation doing your crunches on
a ball then you would on a flat surface
like the floor so now we’re going to add
some fun to our core workout using the
stability ball to lengthen the lever so
as we take our arms and legs out we’re
going to swap the ball reach up take the
legs down reach up contract the latter
muscle groups pressing the low back on
the floor and getting much more muscle
activation into your core
plus it’s fun to beat your basic crunch
going to be talking about using the
stability ball my name is Nick Robinson
you can find me on Anna carts calm and
we’re filming here in Victoria Park a
health studio where we can learn how to
better use the stability ball to improve
how you look and feel from your core on
up so if you’ve already done some
proprioception on the stability ball
you’re now ready to do maybe something a
little bit more vigorous like doing a
cardiovascular warm up on the ball and
how we do that is we use it a little bit
like you would a trampoline so you have
to be a little bit agile and be fast
reflexes and as we’re doing this it’s a
little bit like using a treadmill or
using a bike where your large muscle
groups in your legs and in your core
have to react very quickly and then you
can complicate it with ease or hops or
even incorporate a little bit more core
by lifting up a little bit higher trust
me this gets you winded really quickly
so you probably already have a great
standing routine where you do squats and
lunges and things like that well we’re
going to learn now how to bring some
diversity to that standing routine by
using a stability ball so how we’re
going to incorporate the ball here is
we’re going to place it against a wall
I’m going to lean into my ball just like
I’m gonna do a regular squat but as I
come down because I’m supported I’m able
to go up higher and deeper and because
the ball is behind me it’s adding that
element of instability which is causing
my core to work harder than if I was
just standing without the use of my ball
and here is a real sweet spot where he
can really get to total muscle
exhaustion very quickly so we’re going
to add the stability ball now to our
basic lunge routine we’re gonna lift it
every time we come down for our lunch
this is causing me to elongate my core
muscles and contract them powerfully
every time I come back and because the
ball is moving up and down I’m adding an
instability to my regular lunch routine
so you probably do a bit of a floor
routine if you work out regularly and
I bet you you’ve got some push-ups in
there and some abdominal exercises while
using the stability ball we’re going to
transform your push-up into something
much more dynamic and we’re going to
challenge your core in a way it probably
hasn’t been challenged before you want
to place the ball on the floor place
your belly on the ball and roll yourself
into the proper position for yourself if
you’re a beginner you’re going to stay
much closer to the center of the ball if
you’re more advanced you can roll until
your feet are resting on the ball and
then from here we’re going to do our
push up all the way down all the way up
kiss the floor and push back up tell me
how hard those are there’s many
different ways of using the stability
ball to target your core specifically
today we’re going to focus on to using
the stability ball as your surface to
lay back on and then using it on the
floor as an accessory for your core
workout so one of these advantages of
using the stability ball to do your
basic crunches and twists is that rather
than extending flat you get a much
greater range of motion you can expand
your abdominal muscles much longer and
because your lower belly has to press
the low back into the ball you’re
actually getting much greater lower
belly activation doing your crunches on
a ball then you would on a flat surface
like the floor so now we’re going to add
some fun to our core workout using the
stability ball to lengthen the lever so
as we take our arms and legs out we’re
going to swap the ball reach up take the
legs down reach up contract the latter
muscle groups pressing the low back on
the floor and getting much more muscle
activation into your core
plus it’s fun to beat your basic crunch
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