Exercise balls, also called stability balls, physio balls and yoga balls, are used in gyms, yoga studios, prenatal classes, physiotherapy clinics and home gyms. An exercise ball is a valuable tool for toning, relaxation, stretching and balance and coordination. Using an exercise ball with proper form benefits your fitness on a variety of levels.
Back Rehabilitation
A stability ball helps build and strengthen your core muscles, which adds stability to your spine and reduces pain. Exercises such as a pelvic tilt while seated on the ball or a spine extension over the top of the ball on your stomach are commonly prescribed for varying degrees of back pain. Using an exercise ball also helps to train your body to keep a neutral spine position when you exercise, which may help prevent back injury.
Weight Training
Lifting weights with an exercise ball as a bench is an effective way to work the primary muscles targeted in the exercise and the secondary muscles used to keep your body stable. Exercises like the dumbbell bench press, biceps curls, dumbbell pullover and triceps extension can all be done on the ball. Whichever resistance exercises you do, move slowly and keep your core muscles tensed and strong during each repetition.
Body-Weight Exercises
Body-weight resistance exercises can also be enhanced by an exercise ball. Position the ball under your shoulders with your feet on the floor to do crunches. Place your feet on the ball with your upper body on the floor for a glute bridge, and put your feet on the ball and hands on the floor for elevated pushups. You can also hold the ball against a wall with your back and do wall squats, rolling it up and down with each rep.
Office Chair
For balance, coordination and to enhance your posture, try using the ball as an office chair, or even while you watch television. The ball forces you to engage your abdominal muscles and sit up straight. Keep your feet on the floor while using it as a chair so you don't roll off.
Stretches
Stretches are a common way to use an exercise ball at the start and end of fitness classes, or during a yoga or Pilates class. You can perform seated stretches that cause you to utilize stabilizing muscles, or drape yourself over the ball for a relaxing back or chest stretch.
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