The large exercise ball was introduced as a means to add a stability challenge to a normal exercise move. Balls come in sizes from 55 cm to 65 cm and are reasonably priced compared with other specialized fitness equipment. Designed in Italy in the 1960s, the ball is made of soft plastic and filled with air. Using an exercise ball immediately challenges the core to stabilize the body during each move. The ball is also gentler on the spine, allows for greater range of movement and can be used to work nearly all the muscle groups.
Lateral Leg Raise
The lateral leg raise is designed to work each leg individually, through the lifting and lowering of the leg while the rest of the body balances on the ball. The exercise ball can be against the wall or on a stable surface where it won't slip away. Keeping the knees on the ground, the body leans either to the left or the right over the ball while the opposite leg is extended and then lifts and lowers in a controlled fashion. "It's a simple move that works your inner, outer thighs, hips and core because you're trying to stay stable on the ball," saysAmerican College of Sports Medicine certified personal trainer Shelby Young. "Once you're more comfortable, move the ball away from the wall and you'll have even more of a stability challenge."
Wall Squat
A basic exercise, squats target the muscles of the hips, thighs and buttocks. Begin from a standing position, with feet at hip distance. In this move, the ball stays against the wall and rolls between the spine and wall while a standard squat is performed. Dumbbells can be held in each hand to increase the intensity. In their textbook "Exercise Physiology: Energy, Nutrition and Human Performance," Dr. William D. McArdle and professors Frank I. Katch and Victor L. Katch illustrate that focusing on keeping the knees centered causes the abdominals to engage, along with the hip adductors and abductors.
Chest Press
A chest press on the ball is designed to work both the upper and lower body. A chest press is performed with the chest, neck and head on the ball while the rest of the body engages the hips, core and pelvis to stay level in a supine position. "Off the ball, a chest press is an upper-body move. On the ball, you roll out and keep the upper body on the ball and now you're entire lower body, core and pelvis are working to keep straight and level. It's a whole other dimension when you simply add the ball to any exercise move," says Young.
References
- Exercise Physiology: Energy, Nutrition and Human Performance; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, NH
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