Balance Ball Training

Balance balls, also referred to as Swiss, exercise or stability balls, are large, inflatable pieces of exercise equipment that provide a challenging workout. Perform your exercises on a balance ball and integrate new movements that burn calories, challenge your balance and contribute to gains in core strength--abdominal muscles, hips and lower back. Sit on a balance ball while working at your desk and improve your posture while toning your midsection.

History

Aquilino Cosani, an Italian toymaker, invented the balance ball in the 1960s. Swiss physical therapists integrated the balance ball into rehabilitation programs and used the ball to build patients' core strength and to improve their balance and coordination. The balance ball was incorporated into American exercise community in the early 1980s. Fitness experts, coaches and athletes incorporated balance ball training into workout routines.

Balance Ball Training

Train on a balance ball and force your body to adapt to exercising on an unstable surface. Muscles work together to balance on the ball, activating more muscle fibers than when exercising on a stable environment, such as a flat bench or standing on the floor. Balance ball size ranges from 45 to 75cm. Find a ball that is appropriate for your height. Sit on the ball--if your hips and knees form a 90-degree angle, the ball is appropriate for your height. Inflate the ball to its full capacity; the more pumped up it is the more challenging it will make the exercises. Start with exercises that require sitting (biceps curls) and lying (crunches) on the ball. Build your confidence and strength then practice kneeling or standing on the balance ball.

Benefits

Balance ball training works the entire midsection, while many mat exercises are limited to a particular set of muscles. For example, performing a chest press on an exercise bench uses the pecs and the arms. Rest your head, shoulders and upper back on a balance ball. Lift your hips until they are parallel to the ground and place your feet directly under your hips. Hold in this position while you perform chest presses. While working the upper body, you are also strengthening your lower back, hips, glutes and abdominal muscles. Balance ball training creates bodily awareness, or proprioception, reduces the risk of falls and attunes you to your body's movements. Balance training burns more calories because additional muscles are recruited during exercises.

Exercise Modifications

Reduce the amount of weight you typically lift while exercising on a stability ball. The unstable environment will create additional challenges for your muscles and lifting the same weight that would while on a stable environment places pressure on your body and puts you at risk for injury. Wear a shirt while you exercise--sweat makes the ball slippery, increasing the risk of injury.

Tips

Purchase a balance ball that corresponds with your height. Packaging will include a table that indicates the appropriate match. Start slowly and build your confidence in balance ball training before attempting advanced moves. Place your finger on your bellybutton and squeeze your fingertip with your abdominal muscles to tighten your core muscles. Maintain this tension and breathe throughout the exercises.