Physical therapy balls, also called exercise balls or Swiss balls, are an option for home workouts, though they originally were developed as a therapy tool. Using the ball can enhance your balance, strength and stability. These balls are relatively inexpensive, which is part of their appeal for home exercise.
Knee Tucks
Work your legs along with your abs with knee tucks on the ball. Lie face down on top of the ball, your hands and feet on the floor, shoulder- and hip-width apart. Walk yourself forward with your hands and lift your legs from the floor. Go until your thighs or your knees rest atop the ball. At the end position your arms fully extend and your hands are directly under your shoulders. Roll the ball forward by pulling your knees toward your chest. Move your hips upward and tuck your knees under your torso. Go until your knees are under your hips and your shinbone is atop your ball. Hold briefly before lowering.
Wall Squats
Place the ball against a wall and lean against it so it is touching the small of your back and tailbone. Place your weight on your heels and slowly squat, maintaining contact with the ball with your back. Go until your thighs are parallel to the floor, or until you feel challenged. Hold briefly before rising.
Hamstring Curls
Use your ball for hamstring curls. Lie on your back and put the rear part of your lower legs and your heels on the top of your ball, toes pointing toward the ceiling. Flatten your low back onto the floor. Extend your arms, palms toward the floor, to assist in stabilizing your body. Contract your glutes to press your hips upward from the floor. Meanwhile, press your lower legs into the ball. Don't push your hips high enough to arch your low back. Keep your abs tight to avoid arching. Press up until your hips and legs are straight. Your entire body will form a straight line. Contract your hamstrings and move your heels toward your body. Point your toes away from your shins as you perform this movement and rest your foot soles atop the ball. Raise your hips as you pull your heels toward your body. Keep your torso parallel with your upper thighs. Pause, then lower back to the starting position.
Use the Right Ball
Choose the correct physical therapy ball for you. A good guide for any seated exercise is that you should be able to sit on the ball with your feet flat on the floor and your knees and hips at 90 degrees, according to "Conditioning for Outdoor Fitness," by David Musnick and Mark Pierce. If you are doing a nonseated exercise, pick the size that allows you to keep control of the ball, meaning you're able to keep the ball's motion minimal. When your ball is properly inflated, it will compress about 6 inches under your body weight. When performing exercise on your ball, do 12 to 15 repetitions, recommends the American Council on Exercise.
References
- "The Swiss Ball"; Beate Carriere and Renate Tanzberger; 1998
- "The SuperStress Solution"; Roberta Lee; 2010
- "Conditioning for Outdoor Fitness"; David Musnick and Mark Pierce; 2004
- American Council on Exercise: Stability Ball Knee Tucks
- American Council on Exercise: Stability Ball Hamstring Curl
- American Council on Exercise: Stability Wall Squats
