A capsule ball is a type of exercise ball also called an ergo ball. It is shaped like a pill capsule, round at the ends with a long center. The ball is used the same way as other exercise balls but has more stability for users since the ball will only roll in one direction like a log, forward and back. Check with your doctor before starting a capsule exercise program.
Walk-Out Warm-Up
Use the capsule ball to help stretch before aerobics, strength training or other core exercises. Warming up helps prevent injury and prepares muscles. In a walk-out, you place your buttocks on the ball, like sitting on a log, and walk your legs out. As your legs get farther from the ball, allow your spine to roll up on the log until you are on your back, balanced on your legs extended in front of you. Repeat this 10 to 12 times.
Core Exercises
Exercise balls are often used to do a variety of crunches. The cushion of the ball supports the spine, making it an effective method for people who find traditional crunches and sit-ups painful to the lower back. When working with core exercises, perform sets of 12 to 15 repetitions with your abdomen contracted. A traditional crunch is done with the small of your back on the capsule and your feet extended in front of you. Raise your torso up while contracting your stomach muscles. Variations include lifting one leg and then the other while performing the crunch. Exercise obliques by leaning your right hip against the ball. Bend your right leg under you, extending the left leg out. Tilt your torso to your left foot. Repeat on other side.
Adding Weights
When using the capsule ball, increase the workout by adding weights to certain movements or converting traditional free weight exercises into capsule exercises. The subtle movements of the ball require constant small muscle adjustments, making the workout more complete. Lying on the ball with your head at one rounded end and your buttocks on the other, use free weights to perform dumbbell presses. In the same position, do a triceps extension by pulling a weight from over your head, bringing it up from behind a round curved end of the ball.
Increase Pushup Difficulty
With your toes on top of the capsule ball, place your hands on the ground, keeping your torso firm as you hold the initial pushup position. The ball will most likely move as you struggle to maintain balance initially. Once you have control over your body and the ball, drop your chin to the floor bending your elbows. Using the capsule ball increases the chest workout by elevating your feet and increases core muscle strength and muscles used in balance.
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