Stability balls, also known as Swiss balls or flexibility balls, were created in Italy in the 1960s. They can be used during resistance training to add balance labor to your workout, thus increasing exercise benefits. Small in comparison to other equipment and well-suited for all fitness levels, the ball is used to engage core muscles and increase strength in your mid-section -- while also building balance and completing your weight-bearing activities.
Back
Forgetting to work your back is a mistake many athletes make. Most types of back pain can be healed through exercise, according to chiropractor, Dr. Thomas Hyde. Hyde recommends using the stability ball for gentle back exercises like back extensions. Drape your body over the ball with your legs extended straight and your weight on your toes. Slowly lift your upper body up off the ball, hold for five seconds, return to the start position. Repeat five times. Arm/Leg raises also target back muscles. Balance over the ball with all four limbs weighted evenly on the floor. Lift your right arm and left leg until paralell to the floor and hold five seconds. Repeat five times, then switch sides.
Abdominals
Pass-the-ball is an intense abdominal workout that requires only 20 to 25 repetitions, two or three times per week. It may be too difficult to complete that many on your first few efforts. Lay on a mat with the ball held between your legs, your arms on the floor above your head. Lift the ball off the floor while reaching down with your arms. Grab the ball with your hands and lower it to the floor over your head. Tap the ball on the floor, then reverse the movement back down to your legs. Lift your legs up, grabbing the ball with them, then lower the ball back to the start position.
Seated Resistance
Any resistance moves normally done seated or standing can be done on the stability ball for added core strengthening. For pushups, balance the ball under your legs while lowering your body to the floor, keeping your whole body in a straight line. Increase difficulty by moving the ball closer to your feet. Add free-weights or resistance bands to your routine for a total-body workout. Bicep curls and side-arm raises, shoulder presses and tricep overhead-extensions are all suitable ball exercises.
Tips & Warnings
Warm up before beginning your exercise routine on the stability ball. Walking for a few minutes or jogging on the treadmill or elliptical trainer should do it. Keep breaks between exercises to a maximum of 30 seconds to create a circuit-training routine, including cardiovascular benefits in your resistance training. Drink water before, during and after your workouts to stay hydrated. Hold your abs in tight while exercising, do not allow your trunk to droop. To stretch after your workout, lay on your back with your legs straight, toes pointed down, arms overhead. Lengthen your body -- hold for 20 seconds. Consult your doctor before beginning any new fitness program.
Member Comments