Balancing on an exercise ball takes a lot of concentration and muscle coordination, which is exactly the point, especially when using an exercise ball to help you lose weight. Using the exercise ball instead of a bench or the floor gives you "more bang for your buck," according to Mike Behnken, founder of AskTheTrainer.com. Stability ball exercises not only burn more calories than traditional exercises, but help to increase flexibility as well.
Types
Many sources of free exercise ball workouts are on the Internet. Choose a workout tailored to your goals and current level of physical fitness. Get an ab-flattening workout from Fitness magazine's website, which offers several free workouts for women. The American Council on Exercise website has videos with its free exercise ball workout and includes excercise ball exercises for men who want a bigger challenge. The site has exercises that work the calves, arms, shoulders, back, hips, chest and thighs. You can find a core fitness routine with stability balls at MayoClinic.com, where information is also available on choosing the correct size of your ball.
Function
Exercise ball workouts are best at supplementing a full-body workout program for losing weight. The ball provides a strenuous workout for the abdominal muscles and core, building strength and muscle to replace fat. Developing these muscles helps the body burn more fat, since the muscles will draw on fat reserves for fuel. A good workout provides changing exercise parameters and selection. These variations can help avoid plateaus while losing weight.
Features
To get a workout that will help shed excess pounds, tone and reshape the body, a full body workout is necessary. Since exercise balls alone cannot accomplish this, look for a workout that includes other types of exercises such as weight training and aerobic exercises for a complete strength, toning, flexibility and cardiovascular regimen. Make your own circuit routine by completing each exercise one after the other without stopping. Take a short break of two or three minutes after the first round of exercises, then begin again.
Benefits
The instability of the stability ball is its biggest benefit, because that instability forces the muscles to work constantly to keep you from falling off the ball. Many back-pain sufferers find exercising with a stability ball helps reduce pain and improve posture and strength.
Considerations
You can get hurt using an exercise ball. Beginners should start off slowly and become familiar with the way the ball feels and how their bodies react to movements using the ball. Focus on learning to perform each part of the workout smoothly before trying any unusual or creative moves with the ball.
Stability ball workouts do not exercise every muscle, according to AskTheTrainer. Exercises performed without the ball can fill in those gaps in the routine. Consult a physician before beginning a fitness or weight-loss regimen.
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