The stability ball has grown in popularity over the past few years and is known by a few names. Physio ball, fit ball and Resist-a-Ball all refer to a large ball that can be used for exercise. Physical therapists were among the first to use the ball for rehabilitation and fitness professionals realized that it was a tool that could benefit the general population as well. Now stability balls are found in homes, schools and commercial settings.
Benefits
Exercising with a stability ball stimulates your central nervous system and is one of the reasons that it is widely used to rehabilitate an injury. The unstable surface a ball provides require more muscles to engage, improving your balance and coordination. It also increases your postural awareness and does not put as much pressure on your spine in a seated position. A ball enables you to perform many dynamic exercises with a focus on your core muscles since they have to engage to keep you steady. It is also inexpensive and portable.
Guidelines
The American College of Sports Medicine recommends strength training 2 to 3 days per week for health. You want to target each major muscle group and allow at least 48 hours recovery between sessions. For most people one set of eight to 12 repetitions is enough to see benefit.
Upper Body Exercises
Use your stability ball like you would use a weight bench for upper body exercises. Seated on the ball you can perform dumbbell shoulder presses, bicep curls and overhead extensions for your triceps. To work your pectoral muscles walk your feet out so that your head and shoulders are supported on the ball and your hips are lifted so that your body is parallel to the floor. From this position you can perform chest presses and chest flyes.
Lower Body Exercises
A stability ball can aid you in performing squats and lunges for your lower body. Place the ball against a wall and lean your back against the ball. Place your feet hip to shoulder width apart for squats or in a staggered position for lunges. Keep your shoulders back and slowly lower up and down in a controlled manner. To target your hamstrings lay on the floor with your heels on the ball and your legs straight. Lift your hips off the ground and roll the ball in and out.
Core Exercises
Many people like to use the stability ball for core work because of the variety and challenge it offers. A basic crunch can be performed by rolling out from a seated position until the ball is supporting your lower back. Keep your hips steady and your hands across your chest or behind your head. Exhale and slowly curl your upper body away from the ball. Inhale and lower to the start position. You can also perform a plank by placing your feet on the ball and your hands on the floor so that you are in a push-up position. The closer the ball is to your feet the more challenging the exercise.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Strength Ball Training"; Lorne Goldenberg and Peter Twist; 2007
- Stability Balls
- Swiss Ball Exercises
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