Looking for a great piece of fitness equipment, but don't want to break the bank? Exercise balls, also known as stability balls, are an excellent choice for your home gym. Exercise ball training strengthens your core muscles, thereby improving your balance and coordination. Not only are these balls extremely affordable, they also offer a lot of versatility for your workout.
Choosing the Right Size Ball
When it comes to exercise balls, it is important to get the right size. According to the American Council on Exercise, when sitting on the ball with your feet on the floor, your knees and hips should align at a 90-degree angle. For the average height woman (5 feet 1 inch to 5 feet 7 inches), a 55-cm ball is appropriate and for men (5 feet 8 inches to 6 feet 2 inches), a ball that is 65 cm is appropriate.
Benefits
The most obvious benefit of exercise ball training is core strengthening. While that alone is reason enough to add ball exercises to your workout, the benefits don't stop there. Balance, agility and posture are also greatly improved. When you develop a strong core, muscle imbalances between the low back and the abdominal muscles are corrected, which can help alleviate back pain. There are a variety of exercises that can be done with exercise balls, ranging from beginner to advanced, so boredom will never be a problem.
Crunches
Begin by sitting on the ball with your feet flat on the floor about hip distance apart. Lean back as walk your feet forward until your back is fully supported by the ball. Lace your fingers behind your head and squeeze your shoulder blades together. Keep your neck relaxed. Exhale as you contract your abs and continue curling up until your upper back is off the ball. Exhale and lower your torso back to the ball. Repeat 10 to 12 times. Add more reps as the exercise becomes easier.
Back Extensions
Start on your knees and bring the ball under your stomach. Straighten out your legs and bring them about shoulder distance apart. Lace your fingertips behind your head. Inhale and lower your chest toward the ball. Exhale lifting your chest away from the ball, extending your back. Keep your glutes engaged to help prevent over-arching your low back. Repeat 10 to 12 times.
Knee Tucks
Lie over the ball on your stomach with your hands and feet shoulder width apart and touching the floor. With your abs engaged, slowly walk your hands forward until the ball is under your knees. Don't let your lower back arch or sag toward the floor. Keep your glutes and abs engaged. Exhale, curling your knees toward your chest, and roll the ball forward. As you inhale, return to the starting position. Repeat 10 to 12 times.
Disclaimer
Always consult with your health care provider before starting a new exercise program.
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