Exercise Ball
To Get Fit
Chances are if you’ve
stepped foot in a gym or watched a television fitness program
in the past year then you’ve seen the “big balls”.
You’ve probably wondered what all the fuss is about.
Well, they may look like something found on a children’s
playground, but don’t be deceived. These exercise balls
offer one of the best methods for strengthening your abdominals
and core.
That is why the fitness industry
is jumping on the ball bandwagon. According to the 2003 Idea
Fitness Programs and Equipment Survey, 89 percent of IDEA
businesses were offering exercise balls to their customers
and 71 percent had added ball group fitness classes in 2003.
Find it hard to believe that
simply sitting, rolling or bouncing on a big inflatable ball
can make you more fit? Read on to learn just how effective
ball fitness can be.
While they are somewhat of
a new craze in the public domain, the ball (commonly known
as exercise ball, stability ball, fitness ball, Swiss ball,
physio ball, etc) was used as early as the 1960s. It originally
was used by physical therapist to assist with rehabilitation.
But, the exercise ball is
far more versatile and valuable then simply for re-hab use.
It is a very inexpensive piece of equipment that offers a
total body workout while also improving your balance. There
are literally hundreds of different exercises that can be
used with the ball. And, both beginners and advanced exercises
can benefit from it. Plus, children to seniors can use it.
What makes this piece of fitness
equipment so uniquely effective? It works multiple muscles
at one time while forcing your body to balance itself. This
creates a very effective and challenging workout. For example,
lying on a bench to perform tricep extensions is a good exercise
but it’s limited to working primarily just the triceps.
However, perform that same move on a stability ball and you
have created an unstable environment. Additional muscles are
activated that work to keep you balanced on the ball. That
means you are now working harder and essentially getting more
bang for your buck while not increasing your exercise time.
So, if you haven’t already
gotten on the exercise ball, it’s time to give it a
try. You may think that your workout already provides everything
you need but chances are you are focusing the majority of
your exercise time on the lower body. It is essential to concentrate
fitness time on your core, which is responsible for stabilizing
the rest of your body. Having a strong core improves your
performance in all activities, not just exercise but also
daily activities like carrying groceries. The ball can help
improve your posture, balance, and core strength. Virtually
every exercise performed on the ball works your core area.
And, yes, it can even help you get that sought-after six-pack!
Before you try out the exercise
ball be sure to choose the right size and firmness. The harder
the ball is then the more difficult the exercise move will
be. Therefore, beginners should probably choose a ball that
is softer (e.g. not overly inflated). Also, it is important
to choose the right size based on your height. The ball manufacturer
or your fitness center can provide height guidelines.
As previously mentioned, the
ball can be used for a total body workout. With the ball you
can work your legs, arms, chest, back, abdominals and you
can even get a cardio workout by doing such moves as sitting
jumping jacks. Below are a few examples of the types of exercises
that can be done with the stability ball.
Oblique Twist:
Begin lying with ball resting
under your back. Place hands behind head for support. Using
your abdominal muscles slowly raise up lifting your shoulder
blades off of the ball and rotate left shoulder toward right
hip. Do not strain neck by pulling on it with hands. Keep
elbows out to your side. Return to starting position and repeat
then switch sides.
Chest Fly:
Lie across the ball with your
head and shoulders supported on the ball and your legs bent
with heals about two feet from ball. Extend arms overhead
with palms facing away from you. Slowly separate your arms
in a circular motion and bend your elbows slightly as lower
your arms down and rotate your palms to face each other. Return
to start position and repeat.
Squat Against Wall:
Lean your back against an
exercise ball that is placed against a wall and stand with
your feet hip-width apart and about a foot away from the wall.
Keep your back in a straight position. Bend your knees and
let the ball roll up your back until your knees bend to about
a 90 degree angle. Keep your knees behind your toes as you
bend. Return to start position and repeat.
More Exercise Articles
(The
Top 10 Reasons To Exercise In The Morning)
(5 Ways
to Stick With Your Exercise Goals)
(Exercise
Machines Vs Free Weights)
(The
Benefits Of Exercise Bikes)
(Abdominal
Exercises)
(Ab Exercises -
6 Minute Workout)
(Exercise Ball
To Get Fit)
(Strengthening
Exercise Program For Lower Back Pain Relief)
(Weight
Loss Exercise: The Secret to Burning Fat Up To 300% Faster)
(Anti Aging
Exercises)
See Also Health & Fitness Section
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