Stability balls provide excellent balance and stability training for women of all levels of fitness. Stability balls, also known as Swiss balls or balance balls, have been used in rehabilitative settings but have gained popularity in the mainstream health and fitness field. There are many stability ball exercises for women.
Effects
Women can use stability balls to strengthen their cores by performing crunches, oblique crunches and back extensions. According to the National Academy of Sports Medicine, the core is made up of the lumbo-pelvic hip complex, thoracic spine and cervical spine. The core helps hold us up and helps us move, so by strengthening the core, women can improve their posture and alignment and will be able to perform daily tasks better. By using stability balls, women can also improve their balance and coordination.
Types
Stability balls are large, round balls made of a burst-resistant rubber material. They must be pumped up before use. They come in different sizes and colors. The general guideline is for women to select a ball they can sit on while keeping their legs bent and feet on the floor. Fitness magazine says women 5 feet tall should use a 45 cm ball; 5 feet, 1 inch tall to 5 feet, 7 inches tall should use a 55 cm ball and women taller than 5 feet, 8 inches should use the 65 cm ball.
Potential
According to "Fitness" magazine, stability balls can adapt to every woman's fitness level. Exercise can be made more challenging by changing positions or by performing exercises which are more difficult.
Warning
Don't bounce on the stability balls and buy high-quality, burst-resistant balls. while some stability balls can hold up to 600 pounds, it's best to avoid testing the burst resistance of your ball. Secure the ball on a yoga mat and wear supportive shoes when working with ball, especially if using the ball is new to you.
Benefits
Stability ball exercises help women gain better balance and posture, stronger cores and a toned body. "Fitness" magazine states that stability balls can even help women lessen back pain. Additionally, stability balls help rejuvenate your core exercises. If you're getting bored with the same old crunches, consider adding a stability ball routine or replacing your core exercises with stability exercises to engage your muscles in a new way.
References
- Fitness Magazine
- Core Performance; Mark Verstegen; 2004
- 101 Workouts for Women; Muscle & Fitness Hers; 2007
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