Using different equipment in your fitness program ensures continual progress and keeps your workout fresh. The exercise ball is slightly different from other equipment because it challenges the body in a different way. Using the exercise ball during a workout initiates small, assistive muscles that lie deep within the body. When used correctly, the exercise ball works to strengthen muscles, enhance coordination and improve neuromuscular control. A variety of exercise combinations are available using the exercise ball. Use the exercise ball instead of a workout bench sometimes for a subtle change.
Core Challenge
Perform the plank exercise on the exercise ball to add more of a challenge. Get started by rolling out on a stability ball. Position the ball so that your elbows rest on it with your lower body extended out, legs straight, toes on the ground. You should be propped up on your elbows with your elbows directly under your shoulders. Draw your navel into your spine to initiate your core. Be sure not to allow the back to sink down. Increase your base of support by placing the feet hip distance apart. Hold this static position for 30 to 60 seconds.
Split Squat
The split squat is an interesting variation because it not only challenges your legs but also your balance and core. To begin, stand in front of a exercise ball and place the laces of your left shoe on top of the ball. Take a big step forward to ensure your right knee doesn't extend beyond your toes during the exercise. Slowly bend your right knee and lower your body toward the ground. Hold the bottom position for two to three seconds then return to starting position. Repeat 12 to 15 repetitions using the left leg then switch and perform the exercise on the other side. To further increase the challenge of the exercise, hold a dumbbell in each hand.
One Arm Dumbbell Press
This exercise strengthens the anterior deltoid, pectorals, and core stabilizers. Sit on a stability ball with a dumbbell in one hand. Walk your feet out so that you end lying face up with your shoulders and head supported on the ball. Place your feet shoulder width apart. Extend your arm holding the dumbbell straight up in line with your shoulder. Place your other hand on your abdomen for support. Bend your elbow to 90 degrees and bring the arm down, out, and wide. Hold the bottom position for a few seconds then extend the arm back up to starting position. Repeat this exercise for eight to 10 repetitions or until fatigue then switch and perform the exercise on the other side.
Prone Shoulder Press
The prone shoulder press strengthens the middle deltoids, lower back and abdominals. Lie face down on a stability ball and place your feet up against a wall for support. Grasp two lightweight dumbbells in each hand. Extend your legs out and place the exercise ball under your hips for support. Your back should be straight and you should be looking down. Bend both elbows to 90 degrees with the palms facing the ground, arms out at your side. Slowly extend your arms up overhead then bring your arms back to your side. Repeat this exercise until fatigue or for 10 to 12 repetitions.
References
- Free Exercise Ball Workouts
- "Strength Ball Training 2nd edition"; Lorne Goldenberg, Peter Twist; 2007
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