There are a wide variety of exercise programs that can be used with an exercise ball. Many of these programs focus on your core. The exercise ball provides an unstable surface that requires your core to be more actively engaged. This results in better balance and a stronger, more functional core. The exercise ball is not limited to core work, however, and different exercises with it offer versatile workouts. Consult your doctor before altering your exercise program.
Yoga
Yoga workouts can challenge your balance. This will result in improvements in your core musculature and increased ability to stabilize along the spine, according to Carol Mitchell in "Yoga on the Ball." A yoga workout should begin with a warm-up which typically involves a sun salutation series. You should perform 20 repetitions or hold each pose 30 seconds depending on the exercise. You should begin with basic movements such as the cobra, downward dog and crow pose. Repeat these exercises three times each. Then follow up with two more advanced yoga positions, the bridge roll-out and plank, with the exercise ball. Repeat these two exercises three times. Your workout should last about 30 minutes.
General Workout
Using the exercise ball for a general workout can also yield benefits in back health, injury prevention and improved strength according to Lisa Westlake in her book "Get on the Ball." The general warm-up should include 15 minutes of cardiovascular based exercise. The upper body portion of your general fitness routine should include a chest press, a military press, and a reverse fly all performed on the stability ball. The lower body portion of your general fitness routine with the exercise ball should include a ball squat and supine hamstring curls. Each exercise should be performed 20 times per set and repeated for three sets. Your workout should last 45 minutes.
Office
"Working on the Ball," by Jane Clapp and Sara Robichaud, outlines an office based workout that can help you see improvements with small lifestyle changes. It includes bringing a stability ball to your office and utilizing it throughout the day. You will replace your office chair with the stability ball. This means you will have to dynamically stabilize when sitting, burning extra calories and challenging your postural muscles. Perform a set of 20 crunches every hour to improve core tone. These crunches can be regular, to target your abdominals, or twisting, to target your obliques. Also perform 20 pelvic rolls after your set of crunches by rotating your hips clockwise and counterclockwise. Both of these exercises should be performed while you are seated on the ball.
References
- "Optimum Performance Training for the Health and Fitness Professional"; National Acadamey of Sports Medicine; 2004.
- "Yoga on the Ball: Enhance Your Yoga Practice Using the Exercise Ball"; Carol Mitchell; 2003
- "Get on the Ball: Develop a Strong, Lean and Toned Body with an Exercise Ball"; Lisa Westlake; 2002
- "Sculpt Your Body with Balls and Bands: Shed Pounds and Get Firm in 12 Minutes a Day"; Denise Austin; 2004
- "Working On the Ball: A Simple Guide to Office Fitness"; Jane Clapp and Sarah Robichaud; 2006
Member Comments