Routines Using A Small Fitness Ball

Exercises balls come in a variety of sizes and names, including Swiss Ball, Stability Ball, Fitness Ball, Physio-ball and Balance Ball. They are inflated, made out of a soft plastic and provide increased intensity to exercises. The smaller fitness balls are used to provide stability to your lower back when performing abdominal exercises. They can be used for a variety of exercises.

History

The original fitness ball was the Swiss ball, originated in the 1960s by a toy manufacturer in Italy. European physical therapists began using the large, inflated plastic ball for rehabilitation purposes. In the 1980s, American therapists, who happened to be in Switzerland, saw the ball used in therapy and brought it to the United States. Since the ball was first seen in Switzerland, it was called a "Swiss ball." In the 1990s, the ball was introduced to the commercial health club market, where group classes using the ball have become popular for the general fitness population. Various sizes have been manufactured for different purposes.

Function

Abdominal exercises can be performed using the small fitness ball. Because of its size, it fits in the curve of your lower back and provides stability while you complete crunch exercises. The placement of the ball increases the range of motion for the exercise. The ball can also be placed between your thighs while performing lower body exercises in which your legs are held together during movement. Additional placements for the small ball include between your hands, between your hands and the floor, and in the back of your bent leg behind your knee. Weighted small fitness balls can be used for resistance training.

Benefits

Performing abdominal exercises with an extended range of motion allows your body to extend further. This makes the exercise more effective and activates deeper layers of abdominal muscles. Squeezing the ball between your thighs adds resistance to the exercise. This results in improved muscle tone in the inner thighs. Placing the ball behind your knee in a bent position activates your hamstring--back of your upper thigh--and buttocks muscles for improved muscle tone. Placing the ball under both hands while performing push-ups activates your core muscles--abdomen and lower back muscles. While completing push-ups for your chest and arms, you are also targeting your abdominal muscles while trying to stabilize your body. Weighted small fitness balls increase muscular strength and endurance similar to weight training benefits.

Types and Exercises

Inflated large balls range in size from 45 cm to 75 cm. Small fitness balls are typically 9 inches in diameter. Small, weighted balls range in size from 4 to 9 inches. The balls range in weight from 1.1 to 6.6 lbs. For abdominal support, place the inflated ball under your lower back and complete crunch exercises, working up to sets of 20 to 25 repetitions. For abdominal and inner thigh exercises, place the inflated ball between your thighs. Lie on your back with your legs lifted while completing crunch exercises, working up to sets of 20 to 25 repetitions. For a weighted ball, hold one or both in your hands and complete bicep curls or tricep extensions, working up to three sets of 10 to 12 repetitions.

Considerations

The small fitness balls are not suitable for supporting your body weight while you are exercising. Some of the exercises that the larger balls are used for cannot be performed with the smaller balls. First-time exercisers should consult a physician before starting an exercise program.