Fitness balls, also known as stability balls, exercise balls, balance balls, Resist-A-Balls and yoga balls, are multifunctional pieces of equipment you can use to develop muscular strength, endurance, stability and flexibility. The number of exercises, modifications and progressions you can perform on the fitness ball is only limited by your creativity and skill with the ball.
Basic Stability
Grasping basic stability exercises on the ball paves the way toward mastering more advanced movements. Start by sitting on the ball with a neutral spine, both feet flat on the floor and your hands on your thighs. Practice closing your eyes in this position until you can stay balanced for up to 60 seconds. With your eyes open, lift one foot off the floor and straighten your leg. Once you can keep your hips steady with one foot lifted, practice closing your eyes at the same time. Perform the same series of progressions with your back resting into the top of the ball, your hips close to the floor and your feet extended forward.
Advanced Stability
The first step toward developing advanced balance skills on the ball is lifting both feet off the floor at once. Sit with your feet flat on the floor, your hands on your thighs and your weight centered on the ball. As you pick one foot up off the floor, roll your hips forward slightly and pick up the other foot. Keep your abdominal muscles engaged, rolling your hips forward and back to maintain your balance. To further improve your skills, kneel on top of the ball. Once you master kneeling, you can add dumbbell exercises, such as bicep curls.
Body Weight Resistance
One of the most common uses for a fitness ball is to make traditional body-weight exercises, such as pushups, planks, pikes and shoulder bridges, less stable for optimal core engagement. You can perform ball pushups, for example, in many ways. To fully engage your core, assume the pushup position with your hands on top of the ball. To change the angle of the movement, place the ball under your feet and your hands on the floor. To develop shoulder strength and stability, use two balls, placing one under each hand. For the ultimate challenge, place one ball under each hand and another beneath your feet.
External Resistance
Dumbbells, kettlebells, medicine balls and resistance bands are examples of equipment you can use in conjunction with the fitness ball in a strength-training session. You can modify most exercises that use external resistance to increase the challenge. To perform a chest press, position the ball under your shoulders, using your legs to support your torso and keep it parallel to the floor. Hold a pair of dumbbells at your shoulders with an overhand grip. Press the weights up and together over your chest, extending your arms without locking your elbows. To increase the challenge, lift up one foot. To change the incline, lower your hips toward the floor, resting your back against the ball.
References
- “Exercise Balls for Dummies”; LaReine Chabut; 2005
- “The Athlete’s Ball: Integrative Training”; Rick Jemmett; 2004
- American Council on Exercise: Stability Ball Exercises
- Perform Better: Stability Ball Progressions
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