Commonly referred to as balance balls, fitness balls or Swiss balls, exercise balls provide a versatile training tool that can improve total body strength, endurance and flexibility. While exercise balls earned a reputation for developing core strength and improving balance, exercise training with the ball can be performed using a range of exercises that match your individual fitness goals.
Benefits
Training with an exercise ball can provide a variety of health and fitness benefits. The workouts help you improve core stability, which can reduce your risk for acute and chronic back injuries. A stronger core also helps overall athletic performance. The versatility of working with an exercise ball allows you to choose the workouts and adjust the intensity according to your fitness goals and ability level. Along with the health benefits, exercise balls provide a space-saving piece of exercise equipment that can replace a series of benches and racks.
Progression
Using the ball for exercise training requires a learning period where you become comfortable with the instability and movement patterns of the specific exercises. One of the first steps is to choose the correct fitness ball from among the various sizes. Choose the ball that places your thighs parallel to the floor as you sit on the ball with both feet on the floor. Beginners can also use softer balls to improve stability before progressing to a firmer ball to make the exercise more difficult. Start by performing a few repetitions of each exercise and gradually increase to the recommended number of reps.
Exercises
Exercises with the ball are nearly unlimited and include movements for the upper body, lower body and core. The most common exercises include core training such as crunches, but changing the position of the ball can alter the muscles involved. For example, pressing the ball into a wall with your back and performing a squat improves lower-body strength, while lying on the ball with your hands on the ground allows you to perform pushups for upper-body conditioning. You can use resistance bands, free weights or medicine balls to add additional resistance for strength-training exercises.
Sample Workout
A sample exercise training program with a ball includes two to three exercises for the upper body, lower body and core. Combine the exercises into a circuit-training format to improve strength and endurance. For example, use pushups and the shoulder press for the upper body, squats and lunges for the lower body and crunches and back extensions for the core. Perform as many repetitions on each exercise for one minute before rotating to the next exercise. Continue by performing each exercise for one minute and complete three rounds.
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