Getting in better shape requires progression. You need to keep challenging your body to see continued fitness improvements. The American College of Sports Medicine writes that exercise balls can help you improve fitness and performance in many areas. An exercise ball is an unstable platform. Performing exercises on an unstable surface can improve balance, core strength and improve functional performance.
Core Exercises
What makes the exercise ball such an effective training tool is its dynamic surface. You must constantly maintain balance on the unstable ball, which requires multiple muscle groups to work together. Balance and stability are the primary role of the body's core muscles--the abdomen, chest and back.
The most basic core exercise recommended by the American Council on Exercise (ACE) on the exercise ball is a crunch. The movement is much like a regular abdominal crunch. You start from a supine position with the lower back on the exercise ball and then crunch upward. You can vary this by adding a twist to the left or right sides while curling upwards.
Another core exercise the ACE suggests is the forward transverse roll. To perform this exercise, begin in a kneeling position. Next, place your forearms on the exercise ball at a 90-degree angle to the rest of the body. Roll forward on the ball with both the arms and legs extending simultaneously. Once you roll as far as possible, return to the starting position. Keep your spine straight throughout the movement.
Upper Body Exercises
There is no shortage of potential upper body exercises for the exercise ball. Most exercises performed on a flat bench can also be performed on the ball--usually with a reduced weight due to the unstable surface. Performing upper body exercises with the ball is more challenging and requires multiple muscle groups to active to maintain balance and body position.
An exercise ball push-up is one upper body exercise. Begin with your hands on the exercise ball, feet back and the spine straight. Lower yourself down and back up in the standard push-up motion. You can also perform the push-up with your hands placed on the ground and the feet elevated on the exercise ball.
The dumbbell press is a good example of a common weight lift that can be adapted to the exercise ball. With one dumbbell in each hand, lie with your back on the exercise ball with your feet on the ground and your spine straight. Once you are in position and balanced, press the dumbbell from the chest upwards until the arms are fully extended. Lower the dumbbell to the starting position and repeat. Balancing on the ball is challenging at first and you should use a lower weight than when doing this on a flat bench.
Lower Body Exercises
You can also use an exercise ball to strengthen the legs. One leg exercise is the wall squat. To perform a wall squat place the exercise ball between a wall and your lower back. Move downward in a squatting movement while keeping your back pressed into the ball. Lower yourself until your legs are bent at approximately 90 degrees and then return to the standing position.
Member Comments