Fitness balls are a versatile piece of equipment that can add a challenge to your existing fitness routine. Fitness balls are large inflatables, kind of like a beach ball, that were designed to challenge your balance while working your muscles. Sit, stand, balance or lie on the ball to create dozens of exercises working every muscle in your body.
Balance and Posture
Balance and posture are going to improve when you use a fitness ball. The unstable effect created by the ball places a demand on your body to improve your balance. Your body will be forced to use muscles that may not have been activated prior to using the ball. The website Busy Womens Fitness explains that as you aim to correct your balance, the body will naturally work to produce the best posture.
Abdominal Strength
The American Council of Exercise recommends using fitness balls to strengthen your abdominals and entire core. Try a supine trunk curl beginning with the center of your back on top of the fitness ball, pressing your back firmly into the ball to support your lower back. Tighten your abs and curl your rib cage up to the ceiling, lifting your shoulder blades off the ball. Try to complete three sets of 15. Also try to work the lower abs by lying on your back on the floor with your legs up in the air. Place the fitness ball between your legs and roll your hips into your chest, squeezing the fitness ball. Complete three sets of 15.
Lower Body
The fitness ball is a great tool to use when training the lower body. Use the fitness ball for a squat, working your hamstrings, glutes and quads. Put the stability wall in between yourself and a wall, leaning into it for support. Lower yourself down into a squat, having your knees parallel to the floor, then return to standing. Complete three sets of 15. Specifically target the hamstrings and glutes with a bridge on the fitness ball. Lie on the floor and place your heels on top of the fitness ball, pressing firmly into it. Lift the hips off the floor, squeezing the glutes, then lower down. Repeat for three sets of 15.
Upper Body
Many upper body exercises can be preformed on a fitness ball rather than a bench. Chest presses, tricep skull crushers, chest flys, seated bicep curls and overhead presses can all be done lying or sitting on a fitness ball; these exercises will just become a bit more difficult with the unstable surface. Try doing a push-up using the fitness ball. Place your feet on top of the fitness ball and complete a push-up. Try doing three sets of 12.
Total Body Conditioning
The fitness ball can be used for total body conditioning. Try a circuit with your fitness ball to burn calories and build muscle. Combine an upper body move, lower body move and an abdominal exercise. For example, complete 15 repetitions of a ball squat, followed by 15 repetitions of a push up on the ball and then 15 crunches on the ball. Complete three sets, going from one exercise to the next. This constant movement will help to burn more calories.
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