A stability (or Swiss) ball is a large (35 to 85 centimeters) exercise ball constructed of soft elastic and filled with air. It is used in physical therapy and athletic training. It can also be used for weight training, and is beneficial because it offers instability. The body responds to this by engaging more muscles to remain balanced. Those muscles, particularly the core body muscles, become stronger over time to keep balance. According to "Fitness" magazine, stability balls are versatile, must-have workout tools for total-body toning. The best stability ball DVDs are rated by fitness publications and reputable websites.
Fat-to-Firm
"Fat-to-Firm: Fitness Workout for Dummies," released in 2003, was recommended by the editors of three fitness magazines in 2004 as one of the best stability ball DVD workouts. This "For Dummies" classic is a well-taught, comprehensive stability ball strength training DVD, featuring 15 effective body-shaping exercises. Like all ball workouts, the emphasis is on building core strength and balance. This workout includes toning exercises using dumbbells, such as overhead presses and abdominal curls. In addition to standard moves, there are fun, innovative exercises such as "oblique saws" (a Pilates-inspired movement). Like other "Dummies" videos, it includes both easier as well as more difficult modifications to better customize the workout to your particular fitness level.
10 Minute Solution
The "10 Minute Solution: Fitness Ball Workouts" DVD is recommended by the website Exercise Ball DVD Reviews as well as by the editors of "Fitness" magazine (August 2008). This workout includes five 10-minute toning segments for different parts of the body including the upper body, lower body, abdominal muscles, total body and a flexibility/stretch routine. You use the stability ball in each segment to make the moves more difficult and/or to increase your range of motion. The ball becomes a fluid and natural part of every movement. Each segment offers a wide range of nonstop exercises. Do the whole DVD for a 52-minute intense, total body workout or mix and match. One-on-one teaching and smooth transitions make it enjoyable.
Cardio Balance Ball
Your Exercise DVDs web site gave this workout DVD (by Gaiam) a "best" rating. It includes two toning/cardiovascular segments: one 50 minutes long, the other 30 minutes, both using a stability ball. A bonus feature is a nine-minute lower body toning segment also using a stability ball. It's best suited for intermediate exercisers who have participated in stability ball workouts previously. The upper body exercises are shown without weights, but if you're not a beginner, have at least 3-lb. to 8-lb. dumbbells on hand. While the toning portion overshadows the cardiovascular component, most stability workout DVDs are all toning, so this particular DVD offers more variety.
On the Ball Pilates
Awarded "Best Pilates Video" according to the editors of "Health" (January 2005), this short 30-minute workout DVD is innovative. You'll contract your abdominal muscles throughout the workout because, by using a stability ball for abdominal-focused Pilates, you can only maintain balance by engaging your core muscles. The ball increases the range of motion and adds intensity to standard Pilates movements. Lifting the ball overhead and holding it between your legs improves alignment. The workout includes all of the classic Pilates moves, such as "leg swings," "the hundred," "corkscrew" and "scissor kicks."
References
- "Shape": Get on the Ball; June 2004
- "Fitness": The Summer's Best Exercise DVDs; August 2008
- Exercise Ball DVD Reviews
- Your Exercise DVDs: Toning
- "Health": Best of Fitness 2005; D. McDowell; Jan 2005
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