Stability Ball Stretching Workout Plan

4 Weeks / 1 Day per Week / Intermediate

0 ratings
Stability Ball Stretching Workout Plan

Stability Ball Stretching Workout Plan

4 Weeks / 1 Day per Week / Intermediate

0 ratings

Stability Ball Stretching Workout Plan

4 Weeks / 1 Day per Week / Intermediate

0 ratings
  • Day 1
Stability Ball Flexibility Workout

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Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
2 sets, 00:00:30
2 00:00:30 --:--
Shoulders / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
Hamstrings / Very Easy
2 sets, 00:00:30
2 00:00:30 --:--
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2 sets, 00:00:30
2 00:00:30 --:--
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2 sets, 00:00:30
2 00:00:30 --:--
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2 sets, 20 reps, 01:00 rest
2 20 01:00
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2 sets, 00:00:30, 01:00 rest
2 00:00:30 01:00
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2 sets, 20 reps, 01:00 rest
2 20 01:00
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2 sets, 20 reps, 01:00 rest
2 20 01:00
--
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2 sets, 00:00:30
2 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This workout is designed to be mixed in with your other workouts. Use this when ever you are feeling sore and just need a good stretch. The stability ball or Swiss ball is great at isolating specific muscles and this will allow you to get a great stretch and improve your flexibility.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The purpose of the stability ball workout is to tone and strengthen your body's core. Your core is the foundation from which you generate strength and power for any other exercise regimen you may undertake. If you have a weak core, you will be unable to perform many exercises properly, which can ... more

The purpose of the stability ball workout is to tone and strengthen your body's core. Your core is the foundation from which you generate strength and power for any other exercise regimen you may undertake. If you have a weak core, you will be unable to perform many exercises properly, which can lead to injury.

Stability ball stretching, also known as Swiss ball stretching, can strengthen your core in just three days a week by following our four week workout.

Equipment Required

The heart of the workout is the Swiss ball, or stability ball. That and an exercise mat are all the equipment needed to perform ball stretching exercises. There are ten specific ball stretching exercises included in the workout, each of which uses the ball to isolate and target specific muscle groups.

Those are the abs, shoulders, hamstrings, hip flexors, quads, obliques, and lower back. This isolation translates into an improved stretch, which leads to greater flexibility. The ball also brings instability into your workout. Instability makes it necessary for you to utilize your core muscles to help provide balance.

Targeting Your Needs

Stability ball exercises for women have become popular in recent years, due to the ability to target problem areas that don't seem to improve with other workouts. Especially so are those exercises that target the abs, hips, and thighs.

Back stretches are another great benefit of the stability ball workout. It is important to exercise the muscles in your back, as having stronger and more flexible back reduces your chances of sustaining a back injury.

More Benefits than Just Flexibility

Your posture and alignment will benefit as well. Back stretching is known to improve your overall health by reducing stress, improving circulation and preventing pain. All of those benefits are built right in to the ball stretching workout.

If you are looking for a low impact, easy to learn workout that requires next to no equipment, stability ball stretching might be for you. Need to strengthen and tone your core while prompting your body to burn fat?

Are you looking for a workout that isolates specific muscle groups and provides a really great stretch, or one that you can do when you are feeling sore? Invest in a stability ball and an exercise mat and start the stability ball stretching workout today. Your body will thank you for it.

63 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Fitness Ball
  • Exercise Mat

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Stability Ball Stretching Workout Plan

63 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Fitness Ball
  • Exercise Mat