Working out with a stability ball is an incredible way to sculpt your entire body. It also challenges your balance, which is ideal for strengthening abdominal muscles. Strong abs assist in injury prevention and help your body function more efficiently. An efficient body burns more calories during a workout.
Potential
Calories burned during a stability ball workout depend upon which exercises you do. The ball can assist with strength training, crunches, calisthenics, stretches, balancing and light to moderate cardiovascular exercise.
Go to http://www.caloriesperhour.com/ and use the free calorie burn calculator to see how many calories you burn during your ball workout. Choose the exercise you've done, such as light calisthenics, yoga or stretching, abdominal work, weightlifting with free weights, pilates, or light to moderate aerobics.
Enter the amount of time you were working out, and you come up with an amount comparable to the work you have done on the ball. For an average woman of about 150 lbs., doing 30 minutes of light exercise on a stability ball burns approximately 250 calories.
Benefits
Stability ball exercises produce results. You enhance your balance by forcing your body to perform movements on an object that isn't grounded, and you improve your flexibility due to the greater range of motion the ball offers your body.
You're a bit unstable on the ball. You have to tighten your abdominal and leg muscles to stay balanced. Doing so works those muscles more than if you were simply doing crunches on the floor. You can take almost any basic floor routine and perform it on the ball for a greater calorie burn.
Function
Combining the ball with an exercise such as a basic crunch is an excellent way to begin your workout. Turning a crunch into a ball routine starts with positioning the ball under the small of your back. Drape your body over the ball. Cross your arms on your chest. Lift your torso off the ball. Lower and let your abs relax slightly. Keep the ball as still as possible. Do 12 to 15 repetitions of these new and improved crunches.
Size
Choosing the correct size of your stability ball is important. The right size helps you get more out of your stretch and your workout. It's always safer to choose the larger size if your height is somewhere in between. You always have the option of inflating the ball less. An under-inflated ball isn't as firm but functions just fine. Fill the exercise ball using the 90-degree rule in sitting.
Exercise ball sizing
Ball Size User Height
55 cm (21 inches) 4 feet 11 inches tall to 5-3
65 cm (25 inches) 5-4 to 5-10
75 cm (29 inches) 5-11 and up
Sizes based upon height are approximate. Consider your other body characteristics and how you plan to use the ball.
Expert Insight
Edward R. Laskowski, M.D. and Mayo Clinic physical medicine and rehabilitation specialist, says: "A fitness ball can be a great tool for toning your abdominal muscles (abs), as well as other core muscles."
"Fitness balls--commonly known as stability balls--also improve balance and flexibility. These balls come in various sizes. Choose a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the fitness ball, the more difficult the exercise will be."
Dr. Laskowski ends with a reminder to breathe freely and deeply for each exercise.
References
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. April 21, 2009.
- Selecting and effectively using stability balls. American College of Sports Medicine. Accessed March 25, 2009.
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