The stability ball, otherwise known as a balance ball, is a tool that has revolutionized exercise. The round shape of the ball, along with its elasticity, creates much resistance, leading to an effective workout regimen. The stability ball is very versatile. It can be used in many different forms and target many different areas of the body, and it can increase strength, agility and flexibility.
The Stability Ball and Strength Training
According to Women'sHealth, strength training is the most effective form of exercise. Added resistance in a workout routine leads to the replacement of fat with lean muscle and increases your metabolic rate, thus burning calories throughout the day. The stability ball is a great tool for strength training because it allows you to use your body weight as a lifting system, creating an effective strength training regimen. The ball also acts as a tool for resistance and allows you to exercise more than one muscle group simultaneously.
Upper Body
The stability ball provides many exercises to tone the upper body. Once you have mastered a push-up on the floor, try the same movement on the ball. Place your hand on the ball while your feet are on the floor; lower your chest to the ball, and extend your arms again for a push-up. The ball requires you to maintain your balance and perfect your form for each push-up. For a more challenging push-up, have the ball support only your feet while your hands are on the floor and your body is parallel to the ground. Lower your upper body and then raise back up while trying to keep the ball in place. The ball can also be used to support your torso for many exercises, such chest presses and shoulder presses.
Lower Body
The ball also can be used in many exercises for the lower body. Place the ball against the wall and position your lower back against it. Slowly lower to a squat position---thighs parallel to the ground---tightening your thighs and buttocks while the ball is rolling down the wall with your lower back. Lift your body slowly, and then repeat the exercise. To increase the effectiveness of this exercise, step forward so your body is slanted against the ball and do the squat with only one leg, while the other is raised. The ball also provides a great support for your torso and hips when doing leg lifts.
Midsection
One of the most common uses of the stability ball is for toning the midsection. The circular shape of the ball allows your torso to curve around it, requiring more strength from your abs when lifting for a sit-up or crunch. One exercise that demands great strength from your abs is done by placing the ball under your feet while your hands are supporting your upper body, which is parallel to the ground. Roll the ball with your feet forward until your knees reach your chest. Slowly release to starting position, and then repeat. This exercise will contract the muscles in your lower and inner abs.
Considerations
Keep in mind that the stability ball provides a platform with a circular shape and elasticity, which requires great balance. Be sure to do each movement slowly to prevent falls. In addition to safety, doing each exercise slowly will also increase your muscle contractions, leading to a more effective workout. Please consult your
physician prior to beginning any exercise regimen and remember to stretch to prevent any injuries.
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