What are some dryland exercises I can do with my water polo ball

Strengthening the upper body:

Chest Press: Lie on your back with a water polo ball held above your chest. Lower the ball towards your chest, then push it back up to the starting position.
Shoulder Press: Stand upright with your feet shoulder-width apart. Hold the ball at shoulder height, then raise it overhead until your arms are fully extended.
Tricep Extensions: Stand or kneel with the ball behind your head. Extend your arms behind you, then lower the ball until your elbows are at a 90-degree angle.

Improving Core Stability:

Plank with Water Polo Ball: Hold a plank position with your forearms on the ground. Place the ball on your lower back and hold it in place as you maintain the plank position.
Russian Twists with Water Polo Ball: Sit on the ground with your knees bent and your feet elevated. Hold the ball in front of your chest and rotate your torso from side to side.
Leg Raises with Water Polo Ball: Lie on your back with the ball held between your ankles. Lift your legs towards the ceiling, keeping the ball balanced.

Enhance Leg Strength:

Squats with Water Polo Ball: Hold the ball in front of your chest. Perform squats, making sure to keep your back straight and your knees aligned with your toes.
Calf Raises with Water Polo Ball: Stand on the ball with your feet flat on the ground. Raise up onto your toes, then lower back down.
Lunges with Water Polo Ball: Hold the ball in one hand. Step forward with one leg and bend your knee to 90 degrees. Return to the starting position and repeat with the other leg.

Related Questions:

What is the benefit of using a water polo ball for dryland exercises? - The size and weight of the ball provide a stable base and increased resistance.
How often should I perform these exercises? - Aim for 2-3 sessions per week.
Should I use a dry or wet water polo ball? - A dry ball is recommended for most exercises to prevent slipping.
Can I do these exercises if I have back problems? - Consult a healthcare professional before performing any exercises if you have any concerns.
What other benefits can I gain from these exercises? - Improved balance, coordination, and flexibility.

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Dryland Exercises Using a Water Polo Ball