by: Rick DeToma
Whether you call them a
stability ball, swiss ball,
or exercise ball, there
are so many great benefits
to exercising with a stability
ball in your home workouts.
Stability Ball
Benefits
Besides providing balance
training, (an often overlooked
component in most exercise
programs) stability balls
work your core in almost
every exercise that is performed,
and work multiple muscles
at one time while forcing
your body to balance itself.
So your core will be better
prepared to support the
rest of your body in whatever
activity you do. They are
versatile too:
The ball can be used at
home or at your gym.
All ages, and levels of
fitness can benefit from
stability ball training.
An exercise ball is portable
and light weight.
An exercise ball is inexpensive.
Requires little if any maintenance.
Stability Ball Workout Tips
Use your exercise ball for
a total body workout. You
can work your legs, arms,
chest, back, and abdominals.
Try some of these in your
stability ball training:
Supine Oblique
Curl
Start with the top of the
ball beneath the center
of the back, then stagger
your feet and turn hips
to one side. Anchor the
lower hip to the ball and
move the rib cage at a diagonal
direction toward the legs
(for example, right elbow
to left inner thigh). Make
sure your neck and pelvis
are stable.
Forward Transverse
Roll
Kneel on the floor and
place your forearms on the
ball, making sure your hips
and arms form a 90 degree
angle. From this starting
position, roll the ball
forward as you extend your
arms and legs simultaneously.
Contract your abdominals
to help support your lower
back, which should not be
strained. Roll as far forward
as possible without compressing
the spine, drooping the
shoulders, or rounding the
torso. Return to starting
position.
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 each other.
Slowly separate your arms
in a circular motion and
bend your elbows slightly
as lower your arms down
until your upper arms are
parallel to the ground.
Return to start position
and repeat.
Wall Squats
Lean your back against
a ball that is placed against
the wall and stand with
your feet hip-width apart
and about a foot away from
the wall. Keep your back
straight. 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.
Shoulder Retraction
Kneel over the ball. Tuck
your hips into the ball
and rest your abs against
it. Hold a dumbbell in each
hand, with your arms relaxed
and at the sides of the
ball, palms facing back.
Pull your shoulder blades
back. Pull your arms up,
bending at your elbows to
form right angles until
they are parallel with your
shoulders. Return to the
starting postion.
Don't Forget to
Stretch
The American Council on
Exercise suggests the following
simple yet effective stretches
on the ball:
Back Extension - Start
in a seated position with
your fingertips supporting
the back of your head both
your elbows out. Walk your
feet out until your upper
back is lying on the ball
while continuing to support
your head and back. For
a more intense stretch,
lengthen your arms overhead
and straighten your legs
- breathe deeply and hold
the stretch.
Kneeling Side - Start by
kneeling upright on a mat
with the ball at the side
of your right hip, place
your right hand on the ball
and your left arm hanging
close to your torso. Sweep
your left arm in a wide
arc up and over your head
and back to the starting
position. Hold the final
arc in a lifted position
10-30 seconds for a static
stretch and repeat three
to five times.
Pelvic Circles - Start
in a seated base position.
Slowly circle your hips
clockwise three to five
times; reverse, circling
counterclockwise. Focus
on releasing tension in
the hips and lower back.
You can't go wrong with
such a versatile and inexpensive
piece of equipment. If you
are looking for a simple
and highly effective way
to change a workout routine,
look into doing your exercise
on a stability ball.
The information contained
in this article is strictly
for informational purposes
and is not intended to provide
medical advice. If you are
sedentary or over 40 please
get clearance from a doctor
before starting an exercise
program.
About The Author
Rick DeToma is a fitness
coach, and trainer who specializes
in home workouts. Contact
Rick for a no obligation
telephone fitness assessment
at: http://www.tailored-fitness-home-workouts.com/contact.html
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