The Gaiam ball is a balance ball used mostly for core training. The balance balls are made for in-home use, though you may find balls made by Gaiam and other companies at your gym. A balance ball may also be referred to as a Swiss ball. Other common names include stability balls, exercise balls, Physio balls, yoga balls and Pilates balls. No matter what you call it, a Gaiam balance ball will challenge your core stabilization and improve strength.
Back-Rollout2
The back-rollout2 is an advanced version of the ball rollout exercise. This exercise is considered an abdominal toner, but the lower back muscles and glutes are recruited too for stabilization on the balance ball. The exercise begins with you kneeling on the floor and placing your palms on top of the ball with your arms straight. You then roll the ball forward and drop your body toward the floor. Your spine is to remain straight the entire time. The ball will roll up your forearms until it is under your elbows with your hands and wrists in the air in front of you, palms down. Your body forms a diagonal line from fingers to knees at an angle about 30 to 45 degrees from the floor. Reverse the motion to complete the exercise.
Crossing the Plank
Crossing the plank takes the side plank exercise and raises the bar by adding the ball make this a challenging core and balance exercise. You begin in a modified side plank position with your left elbow and forearm on the floor as you lie sideways with your legs on the ball. The ball is against a wall. The left elbow is in line with your shoulder. Your legs rest on the top of the ball with your right foot in front of your left, legs straight. Then, raise your right arm toward the ceiling with your palm facing forward and position your hips and shoulders in line with the right sides directly above the left. Hold the position for up to 30 seconds. Do the same on the right side.
Wall Crunch and Twist
The wall crunch and twist exercise works the front and sides of your abs too. By placing your feet on the wall and balancing with your back on the ball you place yourself in a very unstable position. This uses your abs to stabilize your body. Performing the crunch targets the rectus abdominis--the six-pack muscle--and rotating your torso targets the obliques. Begin lying face up on a balance ball with the ball under your back and your feet on a wall. The knees are bent at right angles with your hips directly below your knees. Cross you arms on your chest. Then, lift your chest toward the ceiling and twist to the right. Lie back down and then crunch up again, twisting to the left.
Member Comments