Exercise balls are large--typically 55 cm to 75 cm--inflated balls. These balls can be used for a variety of exercises, adding intensity to a strength-training and body-sculpting workout. The key to weight loss is simple: burn more calories than you consume. Workouts on an exercise ball, sometimes also called a Swiss ball, stability ball, or yoga ball, can help you burn more calories while toning your body.
Equipment
Exercise balls are widely available, affordable and an excellent addition to your workout routine. Choose the right size ball to make the most of your weight loss workout. If you're under 5 feet, opt for a 45 cm ball; from 5 feet to 5 feet 8 inches, choose a 55 cm ball; or opt for a 65 cm ball if you're between 5 feet 8 inches and 6 feet 2 inches. If you are heavier than average and near the next size, you may find a larger ball is a better fit, according to Spine-Health.com.
Function
The stability ball forces you to engage all of your muscles to maintain your balance, particularly core muscles in the abdomen, chest and back. This improves your posture and balance while providing a challenging fitness routine, according to the American Council for Exercise. While crunches of various sorts are a common exercise, you can also work your upper and lower body on the ball. Stability balls are also ideal to help support other exercise routines, providing you with critical strength to help you be your best as you work at weight loss.
Effects
Choosing the right fitness ball workout can help you to burn calories as well as tone your muscles. If you opt for a fast-paced ball workout, you'll also burn calories. "Fitness Magazine" reports that you'll burn 140 calories in a 30-minute ball workout. Increase your calorie burn and intensity by adding weights to your ball workout, suggest Oprah.com. You can find stability ball classes in many gyms or choose from a variety of DVDs. Look for a ball workout focused on cardiovascular or aerobic exercise for the best weight-loss results.
Considerations
Burn more calories during your day at the desk by replacing your office chair with a ball. Opt for a stability ball on its own or choose one on a rolling base for increased convenience. Switching your standard chair for a ball will burn 4 extra calories an hour, according to SweatScience.com. Increased core strength, stability and posture are other benefits of using your ball as a chair.
Benefits
While the strength-training and calorie-burning benefits of using a stability ball are clear, you may be surprised to learn that using an exercise ball can also help to strengthen and protect your back. The ball provides critical support to the lower back in many exercises, particularly abdominal crunches and similar moves, according to ExerciseBallWorkouts.com. Improved posture will help you to look slimmer as you work to lose weight.
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