The exercises your choose to do on an exercise ball, also called a stability or Swiss ball, depend on your intent. The best exercises for strength may not provide flexibility benefits, while stretching moves may do nothing to tone your midsection. Rely on advice from a trained professional and check with your doctor when choosing an exercise program.
Core Strength
The forearm plank is the best exercise ball pose to increase core strength, according to Adam Campbell, author of "The Men's Health Big Book of Exercises." Wear shoes so you have traction. Place your forearms on your ball with your elbows directly under your shoulders. Draw your shoulders away from your ears and pull your armpits low. Pull your navel in, and step both legs back to create one long line from your shoulders to your heels. Balance on the ball for 60 seconds. When this becomes easy, try lifting one foot off the ground for 60 seconds, and then lift the other leg.
Spine and Chest Stretch
Long hours at a desk or in a car can create rounded shoulders. Using a ball to assist you in a back bend stretches your spine and opens your chest. Sit on a stability ball and walk your feet forward as you lean back onto the ball. Drape your spine over the ball and reach your hands back to touch the floor. Breathe in this position for three to five minutes.
Lower Back Mobility
Trunk rotation, the ability to separate your ribcage from your hips, affects power in all sports. Lie belly-down on your ball with your hands and feet touching your mat. Keep your feet and your left hand on the floor. Rotate your chest to the right, raising your hand toward the sky. Return to face down, and twist to the opposite side. Repeat three times to each side.
Lower Belly Pooch
Pilates footwork is the best ball exercise for flattening your lower belly, according to Pilates teacher Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." Lie on your back with your legs extended and your calves on your ball. Point your toes toward the ceiling. Exhale as you tuck your knees toward your chest and pull the ball toward you. Inhale as you extend your legs and press the ball away. Repeat this sequence 20 times. Press your heels together and open your toes in a V shape. Allow your knees to splay out to the sides. Perform 20 tucks in this position.
References
- "The Men's Health Big Book of Exercises"; Adam Campbell; 2009
- "Yoga on the Ball: Enhance Your Yoga Practice Using the Exercise Ball"; Carol Mitchell; 2003
- "ACE Certified News" Magazine; Flexibility Workout; Feb/March 2005
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
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