Hey fitness gurus! Rubber balls aren't just doggie toys anymore! Many of us think we know everything about our workouts, incorporating all the latest tools and equipment out there. So did you know that using a ball is one of the best complete core workout tools?
How to Use an Exercise Ball
Yep, you've probably seen those giant balls around the gym, but do you actually know how to use an exercise ball (aka stability ball)? It's been used for years for rehab in physical therapy centers and also in pilates and yoga classes. Today you can see these in most public workout facilities and many homes all over the country.
Some of them are actually replacing the standard office chair! Finish your report and strengthen your core at the same time! Now that's real productivity at work.
Exercise balls are made of burst-resistant vinyl and are inflated manually with a hand pump or with an electric air compressor. They come in different sizes or diameters depending on your specific needs and body type; you should be able to sit on the ball with your feet flat on the floor and legs at a 90 degree angle. The general rule here: taller people need a bigger ball.
Okay, you're convinced to try out an exercise ball at your next visit to the gym or maybe even buy one for your home gym. But wait! You don't know any exercises to try and maybe you become unbalanced and fall off, or maybe people are watching you and you feel nervous or intimidated to try it. Never fear! Here I've listed some simple beginner exercises for you to try.
Beginner's Guide on How to Use an Exercise Ball
1. Balance Techniques
Perhaps the easiest exercises you can do on the stability ball are simple balance techniques. There are a few ways to do these. First try sitting on the ball and slowing lifting feet off the ground maintaining hip-width apart. Lean back a bit and hold the position as long as you can without feeling pain. Another balance technique is kneeling on the ball, putting your hands on your hips. Keep you head and back straight while trying to lift the balls of your feet up off the ground. Hold position and repeat for maximum core strengthening!
2. Abdominal Crunches
One of the original uses for the exercise ball consists of sitting on the ball and slowly take a few small steps forward so the ball is now resting under the base of your shoulder and your torso is parallel to the floor. Cross your hands on your chest and lift torso up until shoulder blades rise off the ball and lower back down. Start slow and repeat 10 times.
3. Back Wall Slide
Great for your legs and lower body, these squats require you to stand with legs shoulder width apart. Place the ball behind your back and against the wall and rest your arms at your side. Squat down slowly, allowing the ball to roll to your upper back, making sure not to go too far down. Hold and repeat 10 times slowly.
4. Bridge with Triceps Press
You can do many different exercises in the bridge position. To strengthen arms, sit on ball and slowly take a few steps until ball is under your back and torso is parallel to the floor. Feet should be flat on floor. Use small dumbbells and hold them next to ears, palms facing in. Keep elbows over the shoulders and slowly press upward until hands are straight above the shoulders with palms facing each other. Lower slowly and repeat 10 times.
5. Arm and Leg Raise
This is great for arm and leg toning. Start by lying on ball, your navel should be centered on the ball. Put palms on floor shoulder width apart and balls of feet on floor at hip width apart. Keep neck straight, looking at floor between hands. Raise one leg to hip height while rising opposite hand to shoulder height. Slowly lower and repeat with opposite arm and leg. Try doing 10 repetitions on each side.
The exercise ball is great at improving your overall core stability, which can help improve your balance and help the rest of your body become more stable and efficient. Now you can use the exercise ball with confidence during your next workout to feel the maximum benefits of this great fitness tool!
Do you have any other tips and advice on how to use an exercise ball?
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Great workouts! I love how you can get great workouts and then sit on the ball for rest. Such a great invention!
Love the article. I use my exercise ball in my core and ab workouts then I use it again as my office chair. It's essential!