A cardio ball, or stability ball, is made up of strong, elastic rubber that ranges between 55 to 75 cm in diameter. You can use it to improve your balance and proprioception, which is your awareness in space and position without using your eyes. It also helps you improve your stabilizing strength in your joints and spine, which maintains proper body alignment and posture, according to Juan Carlos Santana, director of the Institute of Human Performance.
Anterior Fasciae Stretch
Sit on the ball with your feet on the ground about hip-width apart. Slowly lay on the ball on your back until your head touches it. Bring your arms toward your head, and place your hands on the ground. Hold this stretch for five to six deep breaths. You should feel a stretch in your abdominals, chest, anterior hips and thighs. Perform three sets of this stretch.
Plank Combo
Kneel in front of the ball, and place your forearms parallel to each other on top of it. Lift your knees off the ball with your legs slightly apart. Hold this position for three deep breaths. Tighten your buttocks to maintain balance.
Roll onto the ball on your lower abs and hips, and put your hands on the ground about shoulder-width apart. Adjust the ball so that your shins and the tops of your feet are on the ball. Your body should be in a push-up position. Hold this position for three deep breaths while keeping your head, spine and pelvis in alignment. Perform three sets of this exercise
Ball Push-ups
Place your hands on top of the ball about shoulder-width apart and your legs slightly apart on your toes. Lower your body down by bending your arms until your chest almost touches the ball. Keep the ball steady and your body in alignment. Brace your abdominals and push yourself back up. Perform 10 to 12 reps for three sets.
Ball Cobra
Put your lower abs and hips on top of the ball with your legs slightly apart. Bring your arms extended below your chest. Tighten your buttocks, and raise your arms out to your sides and toward your buttocks. Do not move your spine. Pull your shoulder blades together, and hold this position for one second. Return your arms below your chest. Perform 10 to 12 reps for three sets.
Expert Insight
Perform all exercises consecutively instead of doing them individually to help you save time and burn more calories, coach Vern Gambetta, author of "Athletic Development," suggests. Perform one exercise for a duration of 30 seconds, and move on to the next exercise for another 30 seconds. Once you have completed one circuit, rest for one minute or less and repeat the process two more times.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
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