Balance balls, also called exercise balls and stability balls, are an excellent core-training aid. No matter what sort of exercise you do on a balance ball, your core --- abdominal, back and hip muscles --- must work overtime to keep you steady against the ball's tendency to roll. Even if you don't have time for a full-body workout, you can still sneak in a few quick balance-ball exercises during the day to help you keep energized and fit. Consult your doctor before beginning any new exercise regimen.
Warm Up
Try to do your balance ball exercises when your muscles are already warm. Taking a brisk five- to 10-minute walk around the block before you work out would be ideal, but you can shave minutes off your workout time by exercising when your muscles are already warm --- such as after an intense play session with your kids, or after several trips up and down the stairs to haul groceries in from the car.
Push-Ups
Balance ball push-ups are so fast, you don't even have to lie down to do them. This exercise works your shoulders, chest, triceps and core. It also forces the small muscles of your back and shoulders to stabilize your body against the ball's instability. Place the ball against a wall, just below chest height, and lean on it with both hands. Walk your feet back until your body is straight from head to heels. Bend your arms, lowering your chest toward the ball. Extend your arms, pushing away from the ball. Repeat. If you're strong enough, you can do this exercise with the ball resting on the floor instead of against the wall.
Shoulder Press
You can use the balance ball as a substitute for a weight bench, working your core at the same time you tone other muscles. Sit down on the ball with a small dumbbell in each hand. The closer together you plant your feet, the more challenging keeping your balance will be. Extend both arms straight overhead, palms facing forward. Lower the weights down and out until your elbows are even with your shoulders, keeping your wrists over your elbows with your arm bent at a 90-degree angle. Extend both arms straight overhead again and repeat. Your lower back will naturally tend to arch during this exercise, even more so when sitting on the ball. Keep your abs squeezed tight to combat this tendency throughout; think of keeping your pelvis tucked beneath you instead of behind you.
Stability Ball Knee Tucks
Stability ball knee tucks are a challenging core exercise that targets almost every major muscle from your ribs down. Again, you don't have to worry about lying down and getting up from the floor for this exercise. Drape yourself stomach-down over the ball and slowly walk your hands forward, rolling your body out along the ball until your knees rest at its peak. Squeeze your abs and keep your body straight from head to feet. Draw both knees in beneath you, rolling the ball along until your shins rest on top of it. Your hips will naturally shift up, out of the way of your knees and feet. Keep your abs tight to maintain good posture, not letting your hips sag, as you extend your legs behind you again, the American Council on Exercise instructs.
Member Comments