Have a Ball With Stability Ball Exercise
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:
1. The ball can be used at home or at your gym.
2. All ages, and levels of fitness can benefit from stability ball training.
3. An
...to get an aerobic workout video. A simple internet search should provide you with more than enough choices. For elite performers and athletes, there might be a need to separate the next two physical fitness components. However, for everyday people, ...
4. An exercise ball is inexpensive.
5. 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
...fitness equipment. Exercise at home is wonderful it will cost you less in the long run if you purchase high quality equipment and your best home fitness equipment will save you time as well. Do not waste valuable time going ...
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
...do the routine twelve to fifteen times. 4. End your workout by lying down on the ball, with your navel against the ball apex. Place your hands flat upon the ground before you, but keep your legs straight. Slowly bend ...
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
...they will develop the lean, toned look they desire. Stretching is important before and after every workout. It is vital to prevent injuries. Flexibility encourages good posture, and in the process prevents or improves back problems. People often assume that ...
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
...can also perform exercises like crunches on the fitness ball. Crunches are usually done on the floor, but when they are executed on the fitness ball, they become more difficult with a longer range of motion. This is because the ...
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
...up gradually; that is the key to your success. Remember, in order to succeed with fitness or anything in life, you need a laid out, specific goal in mind you want to achieve, and then a plan for how to ...
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.
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Rick DeToma
Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at:
...necessary to go only as far as you are able to and maintain ideal spinal alignment. Other types of Swiss ball exercises are the Supine Hip Extension and Knee Flexion and the Supine Lateral Swiss Ball Roll. In order for ...
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