Back exercises you can do while using a stability ball.
Using a stability or swiss ball to do back exercises is a great tool for development. It trains your back muscles at the same time strengthening your core because of the balance needed. A stability ball is inexpensive and doesn’t take up too much space in your home. You can effectively train all the target muscles of your upper, middle and lower back using a stability ball for equipment.
Kneel on the floor and place a Swiss ball about 2 feet in front of you. Place your hands on the ball, about 6 inches apart.
Lean forward at your hips and press your shoulders toward the floor.
Instead of lying on a bench, perform the movement on a Swiss ball. Place your middle and upper back firmly on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders.
Without changing the bend in your elbows, lower the bar until it’s in line with your body.
Primary Muscle Group: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Stand tall with your feet directly underneath your hips. Take a step forward with your right leg. Place the ball under your right thigh, exhale and bend your right leg into a deep lunge.
Breathing: Exhale as you sink into the lunge and inhale as you left your back heel.
Lie facedown on top of a swiss ball so that your back is flat ad your chest is off the ball.
Raise your arms at a 30 degree angle to your body (so that they form a Y) until they’re in line with your body.
Pause, then slowly lower back to the starting position.
Primary Muscle Group: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Stand with the band under your left foot and grasp the end of the band in both hands. Take a step back with your right foot, moving your feet about 2 feet apart.
Breathing: Exhale while raising elbows, inhale while lowering them.
Primary Muscle Group: Upper back and shoulders
Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts
Preparation: Sit tall on the ball, keeping your back straight. Place the exercise band under your feet and grasp in both hands. Fully extend your arms and hands near your knees.
Breathing: Exhale as you raise your elbows and inhale as you lower to starting position.
Primary Muscle Group: Upper back and upper arms
Muscle Groups Worked in This Exercise: Trapezius, Deltoideus, Teres Minor and Major, Rhomboideus and Latissimus Dorsi
Preparation: Sit tall on the ball and bend your torso forward to about 45 degrees. Place the exercise band under both feet. Cross the band so that your right hand grasps the left end of the band and your left hand grasps the right end of the band. Straighten your arms toward the floor and make sure that your knuckles are facing forward.
Breathing: Exhale when raising arms up and out and inhale as you lower to start.
Primary Muscle Group: Mid back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Begin in a standing position with the band under your left foot. Grasp the band with your right hand. Place your left palm on top of the ball with your left leg right beside the ball.
Breathing: Exhale to raise your elbow, inhale to lower.
Primary Muscle Group: Mid back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Begin in a standing position. Grasp the dumbbell with your right hand. Place your left palm on top of the ball with your left leg right beside the ball.
Breathing: Exhale to raise your elbow, inhale to lower.
Primary Muscle Group: Upper back and upper arms
Muscle Groups Worked in This Exercise: Trapezius, Deltoideus, Teres Minor and Major, Rhomboideus and Latissimus Dorsi
Preparation: Sit on the ball and bend your torso forward to about 45 degrees. Place the exercise band under both feet. Cross the band so that your right hand grasps the left end of the band and your left hand grasps the right end of the band. Straighten your arms toward the floor and make sure that your palms face in.
Breathing: Exhale when raising arms up and out and inhale as you lower to start.
Primary Muscle Group: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Begin in a standing position with the band under your left foot. Grasp the band with both hands. Bend your left knee and place the top of your left foot right up against the ball.
Breathing: Exhale to raise your elbow, inhale to lower.
Primary Muscle Group: Chest and Back
Muscle Groups Worked in This Exercise: Brachioradialis, Trapezius (inferior), Biceps brachii, Teres major, Rhomboideus, Latissimus dorsi
Preparation: Lie on the floor with your knees bent and feet on the floor. Grasp the ball and extend your arms towards the ceiling.
Breathing: Inhale as you lower the ball, exhale as you raise it.
Primary Muscle Group: Upper back and shoulders
Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts
Preparation: Sit on the ball with knees bent and feet on the floor. Now, walk your feet forward while sliding down the ball until your lower back rests against the ball. Your thighs should be parallel to the floor. Place the band under your feet and grasp with both hands.
Breathing: Exhale as you raise your elbows and inhale as you lower to starting position.