Exercise balls are used in strength and balance training as well as in many rehabilitation programs. These rubber balls come in a large variety or sizes and colors. They are especially beneficial in strengthening the core muscles -- your hips, lower back and abdominals. Exercise balls can also be used to in conjunction with target exercises to tone your upper and lower body.
Squat and Reach
A squat and reach exercise can help strengthen your abdominals, back and legs. Stand with your feet shoulder-width part and your knees slightly bent -- they should not extend out over your ankles. Hold the exercise ball out in front of your with your back straight and your arms fully extended. Tighten your abdominal muscles and slowly bend forward at your hips. Hold this position for three deep breathes. Relax and repeat. Complete one set of 10 repetitions.
Exercise Ball Crunch
This exercise helps to strengthen your abdominal muscles while working on your balance. Sit on the exercise ball with your knees bent and your feet positioned flat on the floor. Make sure your entire buttock is positioned on the exercise ball. Cross your arms across your chest and keep your back straight. Tighten your abdominals and lean backwards. Hold this position for a few deep breathes and then bring yourself back up to the starting position. Complete one set of 20 repetitions.
Chest Press
An exercise ball chest press works your arms, shoulder and chest while helping to improve your stability. The exercise ball makes a traditional chest press more challenging. Sit on the edge of the exercise ball with your knees bent and your feet positioned flat on the ground. Lean backwards so that your hips and back are positioned on the exercise ball. Have a friend hand you your barbell. Position the barbell in your arms with your elbows bent. Perform a chest press by straightening your elbows to raise the barbell in the air. Complete one set of 10 repetitions of this exercise.
Leg Lifts
Exercise ball leg lifts help to strengthen and tone your buttocks and legs while improving your balance and coordination. Place your hands on the floor -- in a push-up position -- and position the tops of your feet on the exercise ball. Your ankles should also be resting on the exercise ball. Raise your body up so that it is nearly at a 90 degree angle. Slowly raise one leg off of the exercise ball as high in the air as you possible can. Your foot should be pointing toward the ceiling. Lower your leg back to the starting position and repeat. Complete one set of five repetitions for each leg.
References
- NASM: Essentials of Personal Fitness Training; 2008
- Mayo Clinic: Core Exercises With a Fitness Ball
Member Comments