Using an exercise ball, also called a stability ball, in your workout engages your core throughout the exercise as your core adjusts constantly to keep you stable. In addition, a stability ball can travel easily to the outdoors, mixing up your workout environment and alleviating boredom. Reebok manufactures a variety of workout balls which are appropriate for different exercises, depending on the size. Reebok's exercise balls contain a sand base to make the ball slightly more stable.
Fitting a Ball
Before engaging in exercises with your exercise ball, make sure you've got the correct size. The American Council on Exercise recommends that you size the ball according to your height. If you are 4 foot 6 inches or shorter, select a 12-inch ball. If you are 4 foot 6 inches to 5 feet tall, select an 18-inch ball. Those who are 5 foot 1 inches to 5 foot 7 inches should use a 22-inch ball. If you are between 5 foot 8 inches and 6 foot 1 inches, use a 26-inch ball. Those over 6 foot 1 inches should use a ball that is 30 inches in diameter. If you can't see the size of the ball, use your body as a guide. Sitting on the ball, see if your knees are at a 90-degree bend. If they are bent less than 90 degrees, get a bigger ball.
Back and Shoulders
Use the ball to focus on your back muscles as well as the back of your shoulder, which can be difficult to workout comfortably on other equipment. This exercise, sometimes called a shoulder stabilization, requires that you lie on the ball facing forward. Plant your feet shoulder-width apart and raise your torso so that your body is in a straight line. Support your core by pulling in your abdominals and rolling your shoulder blades back and down. Lift your arms straight up in front until they extend the line of your body. Don't arch your back. Bring your arms back to the ball. Extend your arms again, forming a Y-shape, making sure you keep your shoulder blades down. Bring your arms back to the ball. Extend your arms to the side, forming a T-shape. Bring your arms back to the ball. Lift your arms and bend your elbows, forming a W-shape. Bring your arms back to the ball. To make the exercise more difficult, lift one foot, then the other when your hands are raised, or stand with your feet closer together.
Push-Up
The Reebok exercise ball provides a base from which you can work your shoulders, chest and back when doing a push-up. To try a push-up, lie on your stomach and roll back until your body is in a straight line, feet hip-width apart. Place your hands under your shoulders, contract your abdominals and roll your shoulder blades back and down. Press up until your arms are fully extended and then return to your starting position. With the added instability of the ball, you may need to modify the push-up by completing it from your knees or keeping your feet further apart.
Plank Twist
Use the rolling option of the ball to add movement to your abdominal workout. A plank twist on the ball adds challenge and engages not only your core stomach muscles, but also the oblique muscles that run on either side of your waist. To try a plank twist on the ball, lie face down and roll out until your hands are on the floor, shoulder-width or wider apart and your knees are on the top of the ball and your body is in one straight line. Bend your knees, contract your abdominals and roll your shoulder blades back and down. Using your torso to power the move, twist to one side, rolling onto the side of your knees. Come back to center and twist in the opposite direction.
References
- Reebok: Stability Ball Kit Sizes
- American Council on Exercise: Strengthen Your Abdominals with Stability Balls
- American Council on Exercise: Stability Ball Shoulder Stabilization
- American Council on Exercise: Stability Ball Push-Up
- ExRx.net: Plank Twist (on Stability Ball)
- Reebok: Stability Ball Kit - Large
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