Lumbar ball is one of many names for an inflatable ball used for exercising. It is also called an ab, exercise, fitness, stability and Swiss ball. The word "lumbar" refers to the bottom five vertebrae in your spine. Doing exercises with a lumbar ball is called resistance or strength training. Healthy adults can do up to three sets of 8 to 10 of these exercises three times a week to build and maintain lean muscle mass.
Wall Squat
Wall squats exercise your butt, hips, legs, back and abs at the same time. Place your ball between your lumbar area and the wall. Position your feet shoulder-width apart and 6 to 12 inches in front of your body so you lean gently back on the ball. Place your palms on the front of your thighs and look forward to assume the starting position. Lower your body and roll the ball up your back by doing a squat and bringing your thighs parallel to the floor. Return to the starting position to complete one repetition.
Shoulder Stabilization
This shoulder stabilization exercise tones your back and shoulders as well as your butt, thighs and abs. Place your ribcage atop the stability ball and extend your legs behind you. To assume the starting position raise your hands over your head with your elbows straight and next to your ears, your palms facing inward and your gaze on the floor about 5 feet in front of you. Do not arch your lumbar area as you lift one leg about 12 inches off the ground and lower it to the floor. Repeat on the other side to complete one repetition.
Dumbbell Fly
Target your abs, chest and back, as well as your shoulders and butt, with dumbbell flies. Grab a dumbbell in each hand. Position yourself on the lumbar ball so your shoulder blades and the back of your head are resting on top of the ball, with your thighs parallel to the floor, knees bent 90 degrees, and feet parallel and hip width apart. To assume the starting position, raise the dumbbells over your chest with elbows almost straight and palms facing inward. Slowly relax your arms out to the side of your body until the dumbbells are just above the height of your chest. Return to the starting position to complete one repetition.
Shoulder Bridge
Doing shoulder bridges with your lumbar ball strengthens your abs, back, butt and hips. Lie on your back on the floor and rest your lower legs against the stability ball. Extend your arms out to the sides so they form a straight line, place your palms on the floor and look at the ceiling to assume the starting position. Lift your hips off the floor so your body forms a straight line from your ankles to your shoulders. Return to the starting position to complete one repetition.
References
- American Council on Exercise: Stability Ball Wall Squats
- American Council on Exercise: Stability Ball Shoulder Bridge
- American Council on Exercise: Stability Ball Shoulder Stabilization
- American Council on Exercise: Stability Ball Dumbbell Fly
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
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