Although the balance ball has its roots in physical therapy, in the early 1990s it became a popular fitness conditioning tool. Visit any health club, fitness studio or gym, and you are bound to see at least one balance ball. They are also used in sports conditioning. In fact, the balls have become a popular training tool for the U.S. Ski Team. Balance balls are also known as exercise balls, Resist-a-Balls and Fitballs.
Basic Balance Ball Exercise
Although some people associate the exercise ball with extreme balance exercise, it can also be used as rehabilitation training for people with impaired balance. Sit on the ball with your knees bent and your feet separated at hip width apart. Inhale to prepare, and as you exhale, simultaneously lift your right foot a few inches from the floor and raise your left arm over head. Try not to shift your weight to either hip. Repeat on the opposite side.
When you gain proficiency, progress to the tripod exercise. Lie prone with your stomach on the ball, and your hands and feet on the floor. Inhale to prepare. As you exhale, simultaneously lift your straight right leg and your straight left arm. Keep your pelvic bones pressed into the ball.
Flexibility Exercises on the Ball
People with tight hip flexors or tight lumbar regions often have trouble performing forward-flexing stretches from a seated position. The ball can assist with this problem. Sit on the ball with your legs straight out in front of you. Inhale and raise your arms over your head. As you exhale, flex your spine and reach for your toes. Hold the stretch for at least 30 seconds.
Chest Fly on the Ball
The ball can also be used as an alternative to the exercise bench. Sit on the ball and hold one dumbbell in each hand. Begin to roll backward by walking your feet forward. Your shoulders and upper back should be in contact with the ball. Your knees will be bent at a 90-degree angle. Straighten your arms, and turn your palms so that they are facing each other. As you inhale, open your arms to shoulder level. Exhale, contract your pectoral muscles and bring the weights together. Perform three sets of eight to 12 repetitions.
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