The physio ball is also called an exercise, stability or Swiss ball. Whichever name you choose to use, the ball is an effective workout tool. In 2003, Ludmila M. Cosio-Lima and colleagues researched the effectiveness of using the physio ball for balance and stability. The study, published in the "Journal of Strength and Conditioning Research," found that the participants who used the ball saw an increase in torso and abdominal strength. Use your ball on a regular basis to work out different areas of your body.
Step 1
Stand in front of a wall and hold your physio ball in your hands. Begin the wall push-up by holding the ball at shoulder level and pushing the ball against the wall. Place your hands in a push-up position on the ball. Your arms should be almost straight. Step away from the wall if necessary to achieve the right position. Keeping the ball in place, bend your elbows and move your upper body toward the ball until your body almost touches the ball. Push away from the ball and repeat 15 to 20 times.
Step 2
Lay on your left side with your physio ball in front of your lower legs to do the side crunch. This exercise strengthens your oblique muscles. Put the ball in between your feet so that you are holding the ball in place with your lower legs. Put your left arm under your head and rest your right arm along your body. Contract your abdominal muscles and lift your legs at least 6 inches off the floor. Hold for one second and lower. Repeat 15 times. Turn over and perform the exercise while lying on your right side. Keep your legs squeezed around the ball while performing the exercise.
Step 3
Develop your shoulder muscles by adding dumbbells to your workout. Rest your upper chest on the ball and extend your legs straight behind you. Hold a dumbbell in each hand and rest the dumbbells on the floor in front of the ball. Squeeze your shoulder blades toward each other. Keeping your hands pointed toward the ground, bring your elbows up until your upper arms are parallel with the ground. Complete the exercise by raising your hands until your lower arms are also parallel with the ground. Reverse the steps to bring your arms back to the starting position. The University of Connecticut's Health Center recommends you use weights under 5 pounds. If balancing your body with just your toes on the ground is too difficult, perform the exercise on your knees.
Step 4
Strengthen your quadriceps and buttocks by using your ball to do squats. Start the overhead squat by holding your ball over your head and placing your feet about shoulders-width apart. Bend your knees and slowly lower your body until you are close to a sitting position. Do not allow your knees to go beyond your toes. Keep your neck and spine aligned. Tighten your quadriceps and buttocks and lift yourself back to your starting position. Repeat the squat, holding the ball above your head the entire time.
Tips and Warnings
- Use the proper size ball for your height. Your thighs should be parallel to the floor when you sit on your ball. Sit on the ball to perform abdominal crunches. Do planks on the ball by putting your hands on the ground and your shins on the ball.
- If your back hurts while training on your ball, stop immediately. Get your doctor's permission before starting an exercise program.
References
- "Journal of Strength and Conditioning Research"; Effects of Physio Ball and Conventional Floor Exercises on Early Phase Adaptations in Back and Abdominal Core Stability and Balance in Women
- Sports Injury Clinic: Swiss Ball Exercises
- State of South Dakota K-12: Index for Physio Ball Use
- University of Connecticut Health Center: How We Train the Kinetic Chain
- American University: Lower Body Exercises
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