An exercise ball, also known as a stability ball, fitness ball or Swiss ball, has many benefits when you add it to your fitness program. It is popularly used as a main base of support during exercise and when used for core work The "Journal of Strength and Conditioning Research" confirmed that the exercise ball has significantly greater abdominal activation compared with more traditional core exercises. Learning how to use the ball safely and effectively is the first step to achieve these benefits.
Allow Plenty of Room
When using an exercise ball, it is important to allow plenty of room to prevent injury. Remove objects that are close to you or perform exercises in a safe, open area like a group exercise room. A padded floor or exercise mat can also help in case of a slip or fall. The exercise ball will take practice and balance, so while in an open area, try using a wall or keeping at least one hand and one foot on the floor during stabilization exercises.
Find a Focus
Exercise balls focus on increasing the use of the stabilization muscles and, according to "Shape" magazine, they can improve balance, coordination and posture. When you do exercises for balance, focus your eyes on a fixed point in front of you. This focus can be a point on the wall or mirror and it will help keep your eyes from wandering. When your focus is strong, it will make stabilization easier and more effective.
Use the Right Size
Often, people get frustrated with using an exercise ball simply because they are using the wrong size. "Shape" magazine explains that a 55cm ball is appropriate for most intermediate and advanced exercisers. If you are a beginner, you will need a larger base of support so choose a 65cm ball. Making sure you have the right size for your level will keep exercise enjoyable and safe.
Wear Shoes
To avoid a slip or fall due to a stability ball's smooth surface, wear shoes at all times. If you're only wearing socks or bare feet, the ball can slide and injure your neck, head or back. Choose athletic shoes with a strong sole and flexibility.
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