Exercise balls, also known as Swiss or stability balls, were first introduced in the United States in 1989. Originally, the large balls were used in physical therapy and physical rehabilitation programs. Strengthen your core, otherwise known as your abs, lower back, hips and pelvis with an exercise ball.
Benefits
Don't be fooled into thinking that strong abs come from performing crunches; exercise your lower back, hips and butt to get a taut stomach. Tone and strengthen your abs through workouts that focus on your entire midsection. Work out with the exercise ball to strengthen your entire core. Improve your posture, balance, strength and flexibility with the ball. Inexpensive and transportable, exercise balls are easy to use and do not require much space.
Improve Performance
Many exercises, including biking and jogging, focus mainly on the lower body. The American Council on Exercise (ACE) describes the core as the body's trunk. The stronger you make the trunk, the more power you will be able to deliver between your upper and lower body. Use an exercise ball to build your powerhouse and to improve your running and other activities. A strong core will help breathing, fight muscular fatigue and improve overall performance.
Burn Additional Calories
Do your routine on an exercise ball to burn more calories than you would performing the same exercise while standing on the ground. Exercising on an unstable surface, such as the ball, requires you to recruit more muscle fibers than you would while working out on a stable surface. Your workout will be harder and you will burn more calories.
Picking a Ball
There are three different sizes of balls: 55cm, 65cm or 75cm. Determine which ball is best for you with a simple test. Sit on an inflated ball and rest your feet on the ground in front of you. On the right sized ball, your hips, legs and feet will form a 90-degree angle. Test out a ball before each workout; a ball's inflation level will influence the results.
Exercises and Stretches
Do most exercises on an exercise ball that you would do while sitting on a bench or lying on a mat. Do a crunch on the ball and activate your lower back, abs, hips and glutes. Crunches on a mat only require your abs to do the work. Lift and lower the ball in front of your body to work your shoulders. Sit on the ball and lie backwards until the ball is in the groove of your lower back. Relax your head on the ball and stretch your hands overhead to stretch your chest muscles.
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