An exercise ball is a workout tool that everyone should consider incorporating into their routine. It will take your fitness, and in particular, your core, to the next level. We bring you six of the most effective exercises to do with an exercise ball. For those that want to give it a go, why not try the Dare 2b Fitness Ball. 

1 - Squats 

  1. Prop the exercise ball between your spin and the wall, press slightly into the ball if you can. 
  2. Now slowly move into a sitting position. The ball must keep in contact with your back as you move. 
  3. Finally return to standing position, again, keep the ball pressed into your back as you come back up. 
  4. Repeat 10 times.

Tip: Ensure your kit is squat proof with the Dare 2b Curvate gym leggings. 

2 -  Push-ups 

  1. Place the exercise ball underneath your belly and place your palms flat on the floor. You should be lying face down. 
  2. Next walk out into the plank position and keep the ball between your hips and your ankles. 
  3. Now you can start to do your push ups. Remember to keep your shoulders away from your ears. 
  4. Repeat 10 times.

3 - Walk-outs 

  1. Place your stomach on the exercise ball and keep your hands and toes on the floor. 
  2. Walk out as if you were going into a plank and keep the ball under your ankles. 
  3. Walk back, keeping the ball under your body at all times.
  4. Repeat 8 times.

4 -  Hamstring Curls 

  1. Place the exercise ball under your heels and have your hands flat on the floor. You should be lying back. 
  2. Lift the hips ever so slightly and bend your knees. The ball should be drawing towards your bum. Don’t move your hips. 
  3. Repeat 15 times.

5 – Rollouts

  1. Place your hands on the ball and kneel keeping your toes on the floor so that you’re stable. 
  2. Now slowly roll the ball forward so that it comes to your forearms, until your body forms a straight line from your head to your knees. 
  3. Pause, and roll back to the starting position. 
  4. Repeat 10 times.

6 – Russian Twist

  1. Lie with your upper back on the ball, your feet should be flat on the floor with knees at 90 degrees. Ensure that your torso forms a straight line from your head to your knees. 
  2. Move your arms above your chest and put your hands together.
  3. Start to rotate your body onto one shoulder whilst the other should be away from the ball. Go as far as you can. 
  4. Reverse and go back to the starting position. 
  5. Repeat 15 times. 

Incorporate any of these exercises into your daily fitness routine and see your core strength improve dramatically!


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