Exercise balls have become the tool of choice for improving core strength and balance, increasing flexibility, and reducing injuries to the neck and spine. Exercise balls challenge you to work harder by placing your body in a continuous state of instability. Although physical therapists have been using them for years, fitness professionals are recognizing their versatility and using them for everything from core strengthening to weight training. Have a ball with these eight exercises that are designed to tone your entire body.
Balance Out Your Upper Body
The Trunk Slide is undoubtedly one of the most effective exercises for strengthening and toning your core muscles. Begin on your knees with the exercise ball in front of you, bend at the waist and rest your elbows on top of the ball. Contract your abdominal muscles and slowly roll the ball forward, moving your body with it, until your upper body and thighs are in alignment with one another. Inhale as you slowly roll the ball back to the start position.
Elevated Push-Ups target the pectoral, shoulder, triceps and abdominal muscles. Begin in a plank position, with your knees on top of the ball and your hands flat on the floor on either side of you. Contract your abdominal muscles, bend at the elbows and lower your chest a few inches away from the floor. Lift yourself back to the starting position and repeat the movement for the desired number of repetitions.
Balanced Push-Ups are effective for strengthening your pectoral, triceps, shoulder and abdominal muscles. Start by placing your hands on top of the ball and bringing your body to a 45-degree angle, with your feet hip-width apart. Contract the abs, bend at the elbows and slowly lower your chest a few inches away from the exercise ball. Return to the start position by lifting your upper body away from the ball.
The Superman targets the lower, middle and upper back, as well as the glutes. For this exercise, lay face down on your stomach making sure that your hips and lower abdomen are resting comfortably on the ball. Feet are on the floor to balance. Raise your upper body to a 45-degree angle and extend both arms out in front of you. Balance here for 10 to 15 seconds, before lowering your upper body to the start position.
Tighten and Tone Your Lower Body
Wall Squats are designed to target your quadriceps, hamstrings and glutes. To perform this exercise, stand with your back towards a wall and your feet hip-width apart. Place the exercise ball against the wall and press your lower back into it. Slowly lower yourself into a squat position, allowing the ball to roll along your back until your legs are at a 45-degree angle. Hold for two counts and return to your starting position.
Hip Raises focus on tightening and toning the quadriceps, hamstrings, glutes and lower back muscles. Sit on the floor with your back towards the wall and your legs slightly less than hip-width apart. Place the exercise ball between the wall and your upper back. Cross both arms over your chest, press your back into the ball and lift your hips off of the floor until your body in parallel with the floor. Hold for two to three counts and then slowly lower your hips back to the start position.
Frog Jumps are a fun, yet effective way to tone your quadriceps and calf muscles. With the exercise ball on the floor in front of you, stand with your legs slightly wider than hip-width apart and your feet turned out. Keeping the head and upper body lifted, lower yourself into a deep squat position and place both hands on either side of the ball. Push off with your legs, jumping as high as you can, while straightening the legs and lifting the exercise ball overhead. As you come down, land in a deep squat before repeating the movement.
Stationary Lunges focus on the hamstrings, quadriceps, and glutes. With the exercise ball behind you, place one leg on top of the ball. Place the opposite leg firmly in front of you and find your balance. Keeping the head and upper body lifted, slowly bend the front leg and lower yourself into a deep lunge position. Return to the start position. Once you have completed the desired number of repetitions, repeat with the opposite leg on the exercise ball.
Selecting the Right Ball for You
All exercise balls are not created equally. The old adage, "You get what you pay for," is a good philosophy to stand by when selecting an exercise ball. When you're looking at exercise balls, opt for ones that feel very firm when they're inflated as opposed to ones that feel thin and flimsy. The size of the ball also makes a difference. Although they come in various sizes, you want to make sure that you select the correct size to support your height and weight. If you measure 6 feet or taller, select a ball that is 75cm (32 inches); if you are between 5 feet 7 inches to 5 feet 11 inches or over, select a ball that is 65cm (30 inches); if you measure between 5 feet to 5 feet 6 inches then you should select a ball that is 55cm (26 inches). For the best selection of exercise balls, head to your nearest sporting goods store and find the one that best suits your individual needs.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2009
- "Functional Training for Sports"; Michael Boyle; 2003
- "Get on the Ball: Develop a Strong, Lean and Toned Body with an Exercise Ball"; Lisa Westlake; 2002
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