The exercise ball has many names. Some people refer to it as the Swiss ball, stability ball or a fitness ball. One thing for sure is that you will never have a shortage of exercise ball exercises to do. You will find loads of different exercises that you can do, from beginner to advanced. The majority of the ball exercises are fun plus some are insanely crazy to do.
The exercise ball is great for building your core muscles, it improves your stability, balance and will give you that elusive flat stomach, in the event that you work hard enough. posture corrector bra Exercise ball exercises are great for toning and a total body workout.
Listed below are 5 popular and effective ball exercises, you can immediately start with:
The “Seated Wall Roll” focuses on your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall and your back. Keep your back straight and slowly start to squat, until you are in a sitting position. Return to your normal standing position. Always make sure you concentrate on posture and that you retain your back straight.
Abdominal Roll. This is usually a great exercise that targets your abs. Lie flat on the floor, together with your back and bend your knees. Keep the feet flat on the floor and place the exercise ball together with your thighs. Roll the ball around your knees, with the end of your fingers, like your are doing crunches. Make sure you keep your back flat on the floor and only lift your shoulders. Do as many repetitions as you can, but not a lot more than 10 to 12 repetitions at a time.
Opposite Limb Extension.That is almost like the superman move. Lie down with your stomach on the exercise ball and balance yourself together with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and hold the position for 2 2 to 3 3 seconds. Get back to your resting position and alternate. This exercise is ideal for your lower back, hamstrings and buttocks.
Balanced Push-Ups. I love this exercise a lot. It might seem daunting at first, but you’ll get use to it. In some ways this exercise is much easier than normal push ups. The exercise ball exercise gives your triceps, shoulders and abs an excellent workout. Runners will benefit from the shoulder workout. Put the hands on the exercise ball and rest your chest against your hands. Your body must form a 45-degree angle with the floor. Make sure your back is definitely in a straight line. Slowly lift yourself up from the ball like you are doing push-ups. I find these push-ups to be more gentle on the body.
The Superman. This exercise is fun and focuses on how long you can contain the position. Lie on the ball with your stomach and balance yourself with the end of your toes. Raise your arms up in front of you and pretend you’re flying like superman. This exercise focuses on on your back and buttocks. The goal is to hold the “superman” position so long as possible.
Now a small disclaimer. Check with your doctor first assuming you have any medical issues, concerns and back injuries. Please do not rush into this and take on too much. This is the common mistake newbies make. They would like to do everything in a single day, hoping to see results overnight. Remember it isn’t a race. Exercise ball exercises must turn into a way of life. It should be part of your daily routine.
Always concentrate on form and posture. It can help to keep your abs tight once you do the ball exercises. One of the better tips I ever got is to do your exercises in front of a mirror. This way you can check if you are doing the exercises correctly.
So what are you currently waiting. Go get yourself an exercise ball and start working on your core.
Matt can be an avid runner and happens to be training for the 2011 Two Oceans marathon and 2011 Comrades Ultra Marathon in South Africa. He could be a father of two, who keeps him very busy, and loves the outside.