Using a gym ball to exercise is an inexpensive way to add variety to a workout. The large balls are popular pieces of equipment in gyms and are used by physical therapists to help patients overcome injuries. There are several gym ball exercises that are popular among both groups because of their effectiveness in strengthening muscles, providing relief from muscle aches and facilitating rehabilitation. Many of these exercises are also recommended by the American Council on Exercise (ACE).
Crunches
Stability ball crunches are recommend by ACE to strengthen the abdominal muscles. The exercise also works your hip abductors, shoulders and upper back. To start, sit on your gym ball. Make sure your feet are flat on the floor. Slowly lean backwards while walking yourself out until your buttocks, shoulders and back are all touching the ball. Make sure your knees are at a 90 degree angle and hip-width apart. Place your hands behind your head with your elbows stretched out. Do not arch your back. Exhale, contract your abdominal muscles and perform the motion of a simple crunch, rolling your body towards your chest. Keep your feet planted and keep your tailbone and back on the ball. Hold the upward position briefly. Inhale when you lower your body back on the ball. Complete eight to 12 repetitions for two sets two to three times per week. Rest at least 48 hours in between exercising a muscle group.
Squats
Another ACE-recommended exercise is a variation on the squat also known as "the king of all exercises." The exercise is effective for strengthening the quadriceps and buttocks. It is used in rehabilitation clinics and by college athletic teams for conditioning. Place your ball between the middle of your back and a wall. Make sure the ball is also touching your tailbone. Place your feet shoulder-width apart and about six to 12 inches in front of your body. Squat until your knees are at a 90 degree angle, keeping your back straight. Inhale as you are lowering your body. Keep your feet still during the movement. Exhale and move back up to your starting position. Complete two sets of 12 to 15 repetitions at least twice a week.
Prone Walkout
An ACE-recommended intermediate-level exercise that affects many muscles is the prone walkout. It primarily targets the back and abdominal muscles but it also works the arms, buttocks, hips, quadriceps and hamstrings. It is used by the American Cycling Association's junior development program as part of a core strengthening workout. Start from a prone position, face down, on the ball. Your arms should be on the floor palms down, below your shoulders, shoulder-width apart and straight. Do not lock your elbows. Your feet should be touching the floor. Using your arms, walk out a few steps, and then walk back. Repeat. The more steps you walk out, the harder the exercise. You can challenge yourself by walking out until your feet are on top of the ball. You can also try to keep one leg raised while walking out. Repeat for 10 to 20 repetitions two to three times per week.
References
- American Council on Fitness: Stability Ball Sit-ups/Crunches
- Dummies.com: Exercising with a Fitness Ball
- American Council on Fitness: Stability Ball Prone Walkout
- American Council on Fitness: Stability Squats
- Dummies.com: Reaping the Benefits of Using an Exercise Ball
- AskTheTrainer.com: Stability Ball Exercises
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