Chennai

Not only is it easily transportable to any corner you’ve claimed, the oversized ball can also be used to strengthen and tone, improve stability, and stretch you out. It’s also great for improving posture. So, here are a few exercises that will make you stronger and help correct any poor posture habits you may or may not have picked up from hunching over at a desk all day. Do three sets of this routine, in order. Perform these stability ball back exercises twice weekly. 

Opposite limb extensions

Lie on your stomach on the ball with your feet and hands at shoulder-width distance. Simultaneously, lift your right arm and left leg straight to make a line with your torso. Return to start. Repeat on the opposite side for one rep. Do 10 reps. 

Hamstring curl 

Lie on your back on the floor with legs straight, heels resting on the ball. Lift hips toward the ceiling and engage your core to maintain balance. Bend your knees, squeezing your hamstrings and glutes to curl the ball in toward your glutes. Return to start with legs extended, hips up, for one rep. Do 10 to 15 reps. 

Push-ups 

Start in high plank with feet together on the stability ball and hands on the floor. Bend elbows and lower into a push-up while keeping your legs straight and feet balanced on the ball. Push back up to return to start. Do 10 to 15 reps. 

Back extensions 

Lie face down with your chest on the ball, legs extended on the balls of your feet (for stabilisation). Place both hands behind your head. With control, lift your upper body up, peeling chest off the ball and squeezing your back muscles. Return to start. Do 10 to 15 reps.

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