SloMo balls are inflatable exercise balls that range in size from 7 to 22 inches in diameter. These stability-type balls can be used for a variety of exercises to work any part of the body, and adding a few SloMo ball exercises to your routine can help you increase strength and flexibility.
Popcorns and Water Training
Dr. Mary Sanders recommends using the SloMo ball to perform popcorns and other water training moves. Popcorns involve submerging the ball underwater as far as you can, allowing it to pop up and then trying to catch the ball. In addition, you can squeeze the SloMo ball underwater, use it as resistance to perform strength training and even hold it between your legs to make water walking more difficult.
Adductor or Groin Squeezes
Squeezing the SloMo ball between your knees or between your ankles will work the adductor or groin muscles of the inner thigh. FW Online recommends squeezing the SloMo ball for four seconds, then releasing and repeating. The flexibility of the ball allows you to squeeze as hard as you can without worrying about touching your knees or damaging the ball.
Squats
Perform squats in two ways using the SloMo ball. MayoClinic.com recommends the squat and reach, where you hold the ball in front of you, perform a normal squat and stay in the squatted position until you reach the ball as far as you can towards your left and right feet. Another variations is to put the SloMo ball between you and a wall and use it for wall squats. The ball forces your muscles to concentrate on maintaining proper form and pressure so you do not slip or let the ball slide.
Ab Exercises
Perform a variety of abdominal exercises with the SloMo ball. Sit on the ball to perform crunches; you can also hold the ball for resistance during crunches, and FW Online notes that you can even put the ball between your knees for resistance during reverse crunches or ab exercises that require you to move your legs as well. Using the SloMo ball for ab work forces your abs to brace and balance the body, which gives you greater strength and helps to prevent injury.
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