How to do a Hug A Ball
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Hug A Ball
Instructions for Proper Form
A Fitbod Favorite! Hug A Ball is a versatile exercise where you tightly hug a Stability Ball during crunches, squats, or lunges, enhancing core engagement and upper body activation. This addition of the Stability Ball introduces an element of resistance and instability, requiring increased muscle activation to maintain form and balance. It's particularly beneficial for strengthening the core, improving posture, and adding a unique challenge to traditional exercises, making it suitable for all fitness levels seeking to enhance their workout routine. 4, 8, 15, 16, 23 42
- Sit on the ground and position a stability ball between your legs.
- Keep both feet flat on the floor and wrap your arms around the stability ball.
- Squeeze the ball between your legs, arms and chest.
- Express a smile.
- Hold this contraction for a moment.
Alternative Exercises to Hug A Ball
1. Chest Expansion
11.7 mSCORESWAPPED 1,513 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
- Beginner
- Chest
2. Wall Pectoral Stretch
11.6 mSCORESWAPPED 1,351 TIMESWall Pectoral Stretch is a static stretch that primarily targets the chest muscles. This exercise involves placing your forearm and elbow against the wall and gently rotating your body away to stretch the pectoral muscles. It's an effective way to improve chest flexibility, enhance posture, and prevent muscle tightness, especially after upper body workouts.
- Beginner
- Chest
3. Crab Pose
9.5 mSCORESWAPPED 655 TIMESCrab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.
- Beginner
- Chest
4. Chest Doorway Stretch
11.5 mSCORESWAPPED 645 TIMESChest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.
- Beginner
- Chest
5. Open Book Stretch
8.9 mSCORESWAPPED 83 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
- Beginner
- Abs
6. Push Up on Knees
83.4 mSCORESWAPPED 60 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
- Beginner
- Chest
7. Walkout to Push Up
15.4 mSCORESWAPPED 48 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
- Beginner
- Chest
8. Dumbbell Bench Press
99.7 mSCORESWAPPED 37 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
9. Dumbbell Fly
98.3 mSCORESWAPPED 36 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
10. Dumbbell Floor Press
73.8 mSCORESWAPPED 33 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.