Aquilino Cosani, an Italian toymaker was the creator of the resistance ball. He never intended this children's toy to be fitness equipment, but when it was discovered by Swiss physical therapists, they realized its potential as a rehabilitation tool. Physical therapist Joanne Posner-Mayer brought the balls to the United States in the early 1980s. Fitness experts such as Paul Chek, Juan Carlos Santana and Gin Miller helped make the resistance ball part of mainstream fitness programs. Then, in the 1990s, Mike and Stephanie Morris created Resist-a-Ball, a resistance ball instructor training program. The resistance ball is used for core work, Pilates, stretching and strength training.
Resistance Ball Abdominal Exercise
Step 1
Sit on the ball in an upright position. Separate your feet so that they are hip-width apart.
Step 2
Place your hands along the side of the ball. Walk your feet forward and slide down until the back of your pelvis, as well as your lower and middle back are pressed into the surface of the ball.
Step 3
Place the tips of your fingers at the edge of your head, just above your ears.
Step 4
Inhale to prepare. As you exhale, draw your belly in and curl your upper body so that your rib cage moves toward your pelvis. Inhale to return. Perform 15 repetitions.
Step 5
Remain on the ball in the position used in Step 4. Inhale to prepare.
Step 6
Exhale and rotate your torso so the your right elbow moves toward your left hip. Inhale to return. Repeat to the other side. Perform 20 repetitions, or 10 to each side.
Resistance Ball Hamstring and Butt Exercise
Step 1
Lie on the exercise mat with your feet on the stability ball, separated at hip-width apart.
Step 2
Lift each vertebra of your spine from the floor, until you are in a bridge position.
Step 3
Remain in the bridge. Inhale and straighten your legs.
Step 4
Exhale and bend your knees. Remain in the bridge and repeat for 10 repetitions.
Step 5
Roll down and try to let each vertebra touch the floor.Keep your knees bent on the roll down.
Stability Ball Lat Pull
Step 1
Set up the ball so that it's near the legs of a sturdy table.
Step 2
Lie face-down on the ball. Walk yourself forward so the your lower shins are on the ball.
Step 3
Reach your arms over your head and grasp the legs of the table. Your arms should be straight.
Step 4
Inhale to prepare. Exhale and bend your elbows. The ball will move toward the table.
Step 5
Inhale and straighten your arms to the starting position. Perform 12 repetitions
Tips and Warnings
- Different ball sizes work better for different exercises. Consider purchasing more than one ball.
- Check the floor for sharp objects, which can puncture the ball. Keep the ball away from heat sources.
Things You'll Need
- Exercise mat
- Stable and sturdy table with wooden, immovable legs
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