A current trend in fitness programs is the use of balance balls. Medicine balls, exercise balls, and bosu balls all incorporate the use of weight, control and especially balance. These balls can either replace hand weights or be used with them. They are mostly tied to strength training, but also can be used in yoga, Pilates and functional training.
Medicine Balls
Medicine balls are tools that add to strength training because the body requires balance and control to lift the ball. When lifting a medicine ball, you'll notice that the weight is not distributed by a handle. Instead, you must balance the ball on your hand and use more muscle to control the lift. You lift the ball slowly, leading to a longer contraction. A good exercise for this ball is to stand straight with your feet shoulder width apart. Lift both arms so they are parallel to the floor and move each to the side so the chest is open. With a medicine ball in one hand slowly pass the ball, with straight arms, from one hand to the other, in front of the body. You will feel a strong contraction in your biceps and triceps.
Exercise Balls
Exercise balls are large and comfortable to rest on. They are the size of a chair, yet round and plush. This is a very versatile tool for strength training because it can be used for many exercises. From sit-ups to push-ups, this ball accompanies most movements to ensure that the body is using as many muscles as possible to complete an exercise. For example, when doing a sit-up on the ball, you'll notice that the spine will curve downward, leading to a longer and stronger lift from the abdominals as opposed to a sit-up on the floor. Another exercise is to try is upside down crunches. Lay down on your stomach and rest your shins on the ball. Use your hands to keep your body parallel to the floor. Slowly use your feet and shins to roll the ball toward your chest. You should feel an intense burn throughout your stomach while doing this exercise.
Bosu Ball
The bosu ball is like an exercise ball, but it's divided in half by a platform. This ball is used in strength training because to stand on the ball the core must be stabilized and the muscles in the lower body must be contracted to keep balance. Standing on the bosu ball adds lots of intensity to a workout. As opposed to doing bicep curls standing on the floor, stand on the bosu ball so the body uses more control, balance and muscles to lift the weight. In addition to lifting weights, this ball can be used for other forms of training, such as push-ups. The bosu ball adds intensity to a push-up because the upper-body is balancing on the ball, using great strength and control in order to hold the torso up.
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