5 Super Effective Exercises With a Rubber Ball

How to get in great shape with Natural Rubber Ball? We have prepared 5 ball exercises that will help you become the owner of a beautiful figure.

Lower Body Exercises

This group of exercises is designed to work out the main muscles of the legs.

1. Overhead ball squat

This exercise is based on regular squats, the only difference is that you hold the ball over your head with outstretched arms.

2. Wall squats

In this exercise, the ball is used to support the back. During the exercise, he should move from the lower back to shoulder level.

3. Squeezing the ball with the hips

It may look ridiculous, but the exercise works out the muscles of the hips and lumbar region perfectly. Squeeze the ball to keep your balance. Hold this position for 30-45 seconds.

For this exercise, it is better to use a smaller ball than a regular one.

4. Raise the pelvis

Lie on the floor, stretch your arms perpendicular to the body. Place the lower part of the shin and heel on the ball. Use your abs and glutes to lift your hips off the floor. You will find yourself in a precarious position, so use outstretched arms to maintain balance.

Exhale and slowly bring your knees to your hips so that your feet are on the surface of the ball. Hold for a second in this position, and then inhale and stretch your legs back. Always keep your hips on weight to give maximum load to the muscles of the buttocks.

5. Squats with holding the ball in front of you

This exercise works out the muscles of the arms, abs and legs at the same time.