Adding props to a workout immediately change the way the body is exercised. Using a small medicine ball offers a strength-training challenge, while a big exercise ball make workouts more challenging for the core to stabilize the body during each move. The big exercise ball is also gentler on the spine, allows for greater range of movement and can be used to work nearly all the muscle groups. Big exercise balls are made of soft plastic, filled with air and come in a range of sizes: smaller 55cm balls are designed for shorter, smaller people while 65cm or 75cm balls are good for heavier and taller frames.
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. Place the big exercise ball against the wall, so it aligns with the middle and upper back. Lean against the ball and, if using weight, hold on to dumbbells. Lower the torso, mimicking the movement of sitting into a chair, and return to standing. The ball should gently roll along the spine and the wall during the entire move. 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.
Lateral Leg Raise
Begin with the big exercise ball against the wall or on a stable surface where it will not slip out from under the body. Kneel beside the ball and lean the right side of the body over it, gently placing the right palm on the ground or keeping it on the ball while leaning the right hip into the ball. With the right knee on the ground, extend the left leg out and lift the leg to hip-height before lowering in a controlled manner. Repeat these lateral leg raises on the left leg before switching positions on the ball and leaning the left side of the body over it to laterally lift the right leg. "It's a simple move that works your inner, outer thighs, hips and core because you're trying to stay stable on the ball," said ACSM-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."
Chest Press
A chest press on the big exercise ball is designed to work both the upper and lower body. Begin by sitting on the ball, engaging the core to find balance and stability. Hold a dumbbell in each hand or a barbell and gently walk the feet outwards until the chest, neck and head are on the ball and the knees are out at the 90-degree angle and hips are level. Keeping the pelvis engaged and spine in a neutral position, push the weight towards the ceiling, contracting the pectorals, and lower weight to the chest. "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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