| The stability ball or the yoga ball (the large yoga ball) is | | | | straight. It is important that you do not hyper-extend |
| a great tool to work on your back and abdominal. It is | | | | your back. Keep your legs and back straight. You will |
| possible to accidentally neglect your back especially | | | | feel your abdominal trying to stabilize your entire body. |
| your lower back because it is a small (and often | | | | Also, you will feel your lower back pulling your legs up. |
| weak) part of your entire body. You want to keep it | | | | It may take some getting used to but it becomes a |
| flexible and limber because it will affect many of the | | | | great workout for your abdominal and your lower |
| critical full body exercises such as squats, dead lifts, | | | | back- especially the stabilizing part of those muscles. |
| lunges, etc. Usually, when you do squats, your lower | | | | You want to hold that position for a few seconds |
| back is the part that gets tired first before your back | | | | (about 3-5 seconds). Then, return to the starting |
| and legs. When you keep it flexible and limber, you | | | | position. You can try to do this exercise about 10-12 |
| strengthen your performance on those exercises. You | | | | repetitions using 2-3 sets. It is a good idea to try these |
| also strengthen your back and legs. There are many | | | | stabilizer movements towards the end of your |
| exercises that can work on your abdominal and back | | | | workout when you are a bit tired. It will give your body |
| using a stability ball or yoga ball. One of them is the | | | | a great workout. |
| reverse back and hip extension using the stability or | | | | The reverse back and hip extension using a large |
| yoga ball. | | | | yoga ball is a great exercise for your abdominal and |
| You would perform this exercise with your stomach | | | | back. It looks like an exercise that a kid would do on a |
| on the yoga ball. Your body is forming an upside "V". | | | | large ball. But, do not let the simplicity fool you. It |
| You will need to position yourself on the yoga ball so | | | | effectively works your abdominal and lower back |
| that the ball is beneath your pelvis. Your upper body | | | | especially when you try to stabilize yourself at the top |
| and legs make an upside "V' shape. Then, you will | | | | of the movement. This is a great exercise movement |
| need to raise your feet off the ground. You are | | | | using a large yoga ball. |
| performing a reverse extension until the body is | | | | |