So, if you
havenít already gotten on the "exercise ball", itís time to give it a try.
You may think that your workout already provides everything you need but
chances are you are focusing the majority of your exercise time on the
lower body. It is essential to concentrate fitness time on your core,
which is responsible for stabilizing the rest of your body. Having a
strong core improves your performance in all activities, not just exercise
but also daily activities like carrying groceries. The ball can help
improve your posture, balance, and core strength. Virtually every exercise
performed on the ball works your core area. And, yes, it can even help you
get that sought-after six-pack!
Before you try out
the exercise ball be sure to choose the right size and firmness. The
harder the exercised ball the more difficult the exercise move will be.
Therefore, beginners should probably choose an exercise ball that is
softer (e.g. not overly inflated). Also, it is important to choose the
right size based on your height. The exersize ball manufacturer or your
fitness center can provide height guidelines. Check this
chart for help.
mentioned, the exercise ball can be used for a total body workout. With
the exercise ball you can work your legs, arms, chest, back, abdominals
and you can even get a cardio workout by doing such moves as sitting
jumping jacks. Below are a few examples of the types of exercises that can
be done with the stability ball.
lying with exercise ball resting under your back. Place hands behind head
for support. Using your abdominal muscles slowly raise up lifting your
shoulder blades off of the ball and rotate left shoulder toward right
hip. Do not strain neck by pulling on it with hands. Keep elbows out to
your side. Return to starting position and repeat then switch sides.
across the exercise ball with your head and shoulders supported on the
exercise ball and your legs bent with heals about two feet from ball.
Extend arms overhead with palms facing away from you.
Slowly separate your arms in a
circular motion and bend your elbows slightly as lower your arms down and
rotate your palms to face each other. Return to start position and repeat.
your back against a exercise ball that is placed against a wall and stand
with your feet hip-width apart and about a foot away from the wall. Keep
your back in a straight position. Bend your knees and let the ball roll up
your back until your knees bend to about a 90 degree angle. Keep your
knees behind your toes as you bend. Return to start position and repeat.