The Gaiam Balance Ball Chair aims to combine fitness with office ergonomics. The chair consists of a latex-free, burst-resistance 55cm balance ball that sits in a wheeled, ring-shaped cradle with a rudimentary back support. The chair also comes with one elastic resistance cord with handles and an elastic resistance loop. But you can also adapt the Balance Ball Chair to your own exercises, or remove the ball from the chair and use it separately.
Biceps Curls
Biceps curls strengthen one of the major pulling muscles in the front of your upper arm. Loop the elastic resistance cord underneath the chair's base, between the wheels. Sit down on the ball with one of the cord's handles in each hand, arms hanging straight down, palms facing forward. Squeeze your abs to maintain good posture as you bend your arms, curling the handles up toward your shoulders. Keep your elbows stationary by your sides throughout the motion. Straighten your arms and repeat.
Hip Abduction
Seated hip abduction works your glutes, the series of three muscles that shape your buttocks and hips. Place both legs through the elastic resistance loop or "body band," and work the loop up above your knees. Sit down on the ball. Spread your knees apart in a controlled movement against the band's resistance, then bring them back together. Repeat, aiming for one set of 12 repetitions for this and each of the other exercises described. If you can do more than 12 repetitions, you need a sturdier resistance loop or a more difficult variation.
Pushups
Just sitting on the Balance Ball Chair might challenge your abdominal muscles at first. As you get stronger you can tone your core, shoulders, chest and arms together with balance ball pushups. Although the chair's casters are lockable, place it against a wall or heavy piece of furniture to make sure it won't roll beneath you. Place both hands on the ball and walk your feet back until your body is straight from head to heels. Adjust until your shoulders are directly over your hands. Lower your body toward the ball, bending your arms. Straighten your arms to push yourself back up and repeat.
Balance Ball Crunches
Balance ball crunches are one of the best all-around ab toning exercises, according to research commissioned by the American Council on Exercise and published in the May/June 2001 issue of "ACE Fitness Matters." Lift straight up on the balance ball to remove it from the Gaiam chair. Place the ball on the floor and sit down on it. Walk your feet forward and gradually lie back until you contact the ball from shoulders to hips. Squeeze your abs to flex your spine, curling your ribs toward your pelvis. Relax and repeat.
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