Even just sitting on the exercise ball can help with make improvements. This is because you are immediately required to make sure that your posture is right so that the ball remains central underneath you. Then as a person feels more confident they can start to incorporate more complicated and difficult exercises into their exercise ball regime.

As for people who suffer with lower back problems they will find that they can use this piece of equipment for a number of different purposes. Remember above we talked about them using it to improve their posture. Well using this piece of fitness equipment can help them to improve the lower backs (lumbar) mobility as well as strengthen the muscles not just in their abdomen but their back. The stronger these muscles are then the much less pressure and stress being placed on the lower back as they provide more support to it.

Finally for anyone who chooses to do exercise ball exercises over time they will find that their balance and stability on this piece of fitness apparatus improves. This is because over time they have developed more control and strength over the body’s muscles including the core ones.

When first using an exercise ball it is important that one gets use to the feel of it beneath oneself. So for the few uses you should just sit on it for around 30 minutes and bounce very lightly on it each day. Then over time you will gradually start yourself finding that you can maintain your balance on it more easily.

A further position that one can consider trying out when using this piece of equipment for the first time is one that enables you to find a neutral position to support your lumbar spine. One such position is to slouch slightly on the ball so that the lower and upper parts of your back become rounded. Then as you if you were sat on the ball you should bounce very lightly on it. You must however make sure that you allow your body to find the right straightened posture position. If you do this then this will help to ensure that you remain balanced on the ball.

Even the slightest changing in your position when doing any exercise ball exercises will cause your centre of gravity to be altered. So you will find it far harder to remain stable on the ball and this will result in you not doing the exercises correctly. Which will result in the muscles not be worked properly and of course the opportunity to strengthen and tone them further will prove even more difficult.

Through using a fitness ball you can work on improving your body condition overall or just on particular areas such as your abs, legs or shoulders. In this article we take a look at three particular fitness ball exercises that you should try to do regularly.

Exercise 1 – Seated Wall Roll

This particular exercise works on improving the condition of your quadriceps, buttocks and hamstrings. To complete this exercise you should be stood up with your back leaning on a wall. However you need to make sure that your feet are apart so that they are in line with your hips. Now take the fitness ball and place it between the wall and your lower back then you need to start squatting so that the ball rolls along your back until you find yourself in a seated position. You will know if you are in the correct position because your knees should be at a 45 degree angle when sitting. Then slowly move back up to until you are standing once more and the ball is between your lower back and the wall.

Exercise 2 – Abdominal Roll

This particular fitness ball exercise is designed to help tone and strengthen your abdominal muscles. With this one you need to be laid flat on the floor (you can put a mat underneath you if you want) and then bend your knees. It is important that you make sure that your feet are flat on the floor as well. Now take the ball and place it on your thighs making sure that it is adjacent to your knees and then place your hands on top of it. Now you must bring your shoulder blades away from the floor so that they are lifted up and then let the ball roll until it is on top of your knees and then hold this position for a few seconds. Now slowly lower yourself back down so that you are in the position you originally started the exercise in.

Exercise 3 – Balanced Push Ups

With this particular fitness ball exercise you are going to be working on improving the strength and tone of your abdominal muscles along with your triceps and shoulders. You need to place your hands on top of the ball so that your body then creates a 45 degree angle along with the floor. Then you need to raise your feet up so you are just on your tip toes giving yourself time to become stabilized. Once you feel comfortable now you need to bend toward your elbows so that your body is lowered away from the ball and then with these kinds of fitness ball exercises you need to slow draw yourself back up so that you return to the original position you started from.

In fact more and more companies are offering their employees these chairs including companies like Google and BMW. Certainly they have found them to be very effective in reducing the number of days sick leave employees have as they are helping to prevent them from suffering from persistent or chronic back problems.

The main reason that companies are now opting to provide employees with an exercise ball chair if they wish is that their posture is improved. The reason for this is that they don’t have any think behind to support their back which often leads to a person slouching and so causing stress and strain to be placed on the muscles in them. Plus they have found that with improved posture a person’s ability to concentrate for much longer is also enhanced.

However there are other benefits for employees to gain from using this type of chair in the office rather than the more traditional designs. Although you are still sat on the exercise ball chair you are actually carrying out a workout as you do. This is because you first have to learn how to balance yourself on it to ensure that you remain stable and can get on with the tasks in front of you. What you don’t realize is that to ensure that stability is maintained the core muscles inside your body are being worked. As they become stronger and more toned then being able to remain stable on the chair becomes far easier.

Although initially maintaining your balance on the chair can prove difficult over time it will become second nature to you. This again is down to constant exertion being placed on the muscles in your body to help you remain stable and so over time not only will your body looked more toned but you will actually feel fitter as well.

Should you be considering swapping your normal office chair for one of the new exercise ball chairs then it is important that you don’t change from one to the other immediately. It is important that with any changes to your lifestyle you do so gradually. So start off using it for short periods of time and then gradually increase this over time. By doing it this way your body will find it much easier to adapt to the new seating arrangement as well as your muscles being able to adapt more effectively when greater amounts of exertion are placed on them.

Also it is important that when it comes to getting an exercise ball chair that you make sure that you choose the right size for your build and weight. Unlike conventional chairs you will find that there isn’t one size that fits all. So it is worth trying several different models out and opt for the one that offers you the most support and which you feel most comfortable sitting on.

Along with allowing you to work far more of your body at any given time this piece of equipment takes up considerably less space than a treadmill or rowing machine does. Plus you can carry out exercise ball workouts in the comfort of your own home.

So what kinds of exercises are suitable for one to carry out as part of a workout regime that involves the use of an exercise ball? Below we look at some of the basic exercises that if you invest money in an exercise ball can be incorporated into your daily workouts.

Exercise 1 – Incline Dumbbell Chest Press

With this exercise you sit on the floor with your upper back resting against the ball making sure that your feet are flat on the floor. Plus your knees must be bent so that your hips will drop to the floor. Now take a set of dumbbells and hold them so that they are in line with your shoulders and very slowly lift them towards the ceiling. As you raise the dumbbells make sure that your lower arm remains perpendicular to the floor.

Exercise 2 – Squat and Press

For this exercise you need to be stood upright but with your knees bent slightly. Now take the ball and hold it up in front of your face. This is the position from which you start and then finish. Once you feel comfortably slowly bend your knees to the side so that you lower the exercise ball towards the floor. You will find that you that the movement you are making is similar that you would do when doing squats. Now you need to raise the ball making sure that your legs and arms are extended fully so that it looks like you are pushing the ball towards the ceiling ensuring that you raise it above your head. Now remove to the original position and repeat this exercise.

Exercise 3 – Crunches

You need to be laid down on the ball in a supine position making sure that your body is draped over the ball. Plus also make sure that you extend your arms out behind you. Now take your hands so that they are placed over and across your chest. Once in this position you must very slowly raise your head, neck, shoulders and chest along with the rest of your spine off the ball making sure that you use only your abdominal muscles. When you reach a position that you find comfortable very slowly gradually lower your body back down again and repeat the movement again.

If you really want your exercise ball workouts to prove effective then it is important that you carry out exercises like these on a regular basis. Every other day should suffice and you should do at least 5 to 8 reps of each exercise at least 3 times when working out.

Through using the right exercises with your Pilates ball you are soon going to find that your body becomes much more toned as a result of your using more muscles. But not only using this equipment helps to improve and strengthen all muscles within the body it improves the way in which your heart functions. This is as a result of the flow of blood through the body being regulated far better. This in turn means that your body is being provided with far more oxygen, plus minerals and vitamins that it needs to function more effectively.

When used correctly doing the right sorts of Pilates ball exercises one will soon begin to notice changes in one’s body. The back becomes more flexible along with the rest of the body. Plus the mid section that carries a great deal of the body’s way is strengthened so the chances of suffering from back issues is reduced.

If you are thinking of now investing money in a Pilates exercise ball it is important that you purchase one that is the right size for you weight. Choosing one that is for use for people who weigh less than you it will prove a lot easier to remain stable on the ball so actually working all the bodies muscles won’t be achieved. Plus you may well find that you place your weight on to it and it immediately deflates.

If you are unsure as to what size you need then there are plenty of places online that can offer advice and information on how to select the right one for you. It is also worth visiting a local sports store and try several models that they have available out. This way you can not only determine which size is appropriate for you but also which one you feel most comfortable using.

Along with purchasing your Pilates exercise ball it is a good idea to purchase a DVD or book showing how to carry out Pilates ball exercises. Plus you may find it beneficial to attend your local gym so that you can participate in some classes. This way you can be assured that the exercises you do using your Pilates ball at home will be done correctly. If you make sure that you do them properly then there is more chance of you seeing improvements in your physique and the way you feel far more quickly.

In this article we hope to explain how these should be used and why using this type of equipment whether in the gym or at home works so well.

Firstly unlike other forms of exercise equipment you can use at home or in the gym when use a stability ball or exercise ball you are working on different muscles from those that would be used to carry out sits ups or crunches. The reason that you body uses different muscles is to help ensure that it is stabilized as you workout on the ball.

When you do exercises that require you to lie on the floor or a mat then your body remains flat and so it is stable. This means that only the muscles that will be working are those that are needed to carry out the specific exercise you are undertaking. However once you become unstable then not only is your body being asked to use the muscles for the particular exercise being carried out it requires others to work alongside to help you regain your stabiilty.

It is important that when doing any kinds of stability ball workouts you don’t limit yourself to the simple ones, but try to vary the exercises you do. You can still do sit ups and crunches using this piece of equipment but there are plenty of others worth considering employing and all of which ensure that all muscles including your core ones are being utilized. As you will soon discover with this kind of workout you lose weight more quickly and more effectively.

So what sorts of exercises can one incorporate into your daily stability ball workouts? Below we look at one that you may want to consider including in your workouts.

Single Leg Lifts – This the ideal exercise for those who are looking to tone up their abdomen, butt, hips and oblique muscles. It requires you to lie either on your back or your side over the ball and then very slowly lift one leg at the time off of the floor. Don’t be afraid to rotate the position in which you lay as you may find that one position works better for you than another and for those who do have back problems then laying on one’s side may prove much more comfortable than laying on one’s back.

Also it is worth considering when you feel ready to incorporate some weightlifting exercises into your routines each day or week. You may think that you look silly but remember using weights as you do your stability ball workouts is helping to use all muscles rather than just some. So the results you would like to see will be achieved a lot more quickly.

Although originally the exercises devised by Joseph Pilates were designed to improve a person’s posture. It has been found they help to improve a person’s overall health as the core muscles found deep in the body are able to offer support to the body more effectively. As you are much more unstable when doing exercies using a Pilates Ball so this means that the core muscles are required to work much harder to help you regain stability once more.

The Pilates exercise balls that are now used not only differ in colour but in size as well. Some are as small as 14 inches in diameter whilst others are as large as 34 inches. The main reason for them being so large is to help ensure that the person using them cannot remain stable throughout the exercises they are doing and so not working their body’s muscles including the core one’s as much.

All the balls that are used for these kinds of workouts are made from soft elastic Polyvinyl Chloride (PVC). Not only does this mean that they conform better to the person using them but provide some grip to the surface below. If the ball is able to move too freely there is a greater risk of an injury occurring when in use.

When it comes to do doing pilates exercises with this piece of equipment you will discover that the ones you do without it are suitable. But remember as you are unstable you will find that you are actually focusing more on ensuring that you work the muscles not only for the exercise itself but also to help you gain stability on the ball once more.

As you will soon discover that just sitting on the ball takes some considerable because of it being unstable. It will take quite a bit of conscious effort on your part to maintain your balance so that you don’t end up sliding off the ball and instead remain sitting on it upright. If you really want your exercises using Pilates exercise balls to be effective then you must ensure that you do them correctly. Failure to do so will ensure that you are not engaging the various muscles that your body needs to regain stability over the ball.

However, for those who are only just considering using Pilates exercise balls to improve their physique and overall health it is a good idea to start off with a few simple exercises. Also why not use a wall or another stable surface to provide you with some additional support just until you get to feel the way the ball moves as you do the various exercises. This will also help to ensure that you are focusing more on the exercise and in turn this will help to ensure that you do each movement correctly.

Through doing these exercises over time one will see an immediate improvement in ones muscle strength, your posture and general health. You also have the opportunity to use these on their own or you can incorporate their use when working with weight training equipment such as dumbbells.

So why consider using a weighted exercise ball as part of your new healthy lifestyle regime? Below we look at some of the reasons for considering using this piece of fitness equipment on a daily basis.

Reason 1 – Even when put under extreme amounts of pressure a weighted exercise ball can retain its shape. Yet they will offer you plenty of firm but soft support to your whole body making it relax more easily to the core and so ensuring that you feel comfortable when doing your workouts.

Reason 2 – Along with you using them to perform your workouts on each day if you want your kids may find them enjoyable as well. This in turn means that they are getting some exercise without evening realising it. Also don’t be concerned if the material they are made from could prove harmful to your children as they are made from non toxic ones.

Reason 3 – This is one of the most inexpensive pieces of fitness equipment you can purchase for your home. Depending on the size and make you purchase you can get some for as little as $10 although some of the much bigger and brand name models can cost considerably more. But will still cost considerably less than purchasing a treadmill, rowing machine or steps.

Reason 4 – These have been developed to hold your body up as you exercise and it does not matter which position your body is in you can maintain your balance as you exercise on one. Although you may find it hard initially to keep your balance so it is best to start off carrying out a few simple exercises. Then as your confidence in your abilities grow so you can progress to more difficult and challenging exercises.

Reason 5 – As you are having to use more of your muscles to retain your stability on the ball then you will find that they are more effective than carrying out normal floor exercises. Often you will find that physiotherapists use weighted exercise balls to treat patients with spinal disorders or other common back problems as having to retain balance on them helps to provide more support for the spine through the working of the muscles.

As you can see from above there are a great many reasons why using weighted exercise balls is so important for some people. So it is worth considering using one yourself if you want to get back in shape and especially if you suffer from any back problems.

However, when you are thinking of buying such a piece of equipment make sure that you go for the best. There are plenty of cheap imports now available but these one’s won’t last very long. Ideally the exercise balls you purchase should be made from high quality polyester to ensure that they last for several years to come.

Also when looking to make your purchase choose those ones that come with a booklet providing a list of the kinds of exercises that can be carried out using an exercise ball. Make sure that the booklet does not only provide written instructions but also pictures showing the correct way to do them.

As with any form of exercise you shouldn’t expect to start seeing results immediately. It is going to take several months of dedicating time each day to doing the right workout using the exercise balls to achieve your weight loss goals. So if any of these pieces of equipment you see offer to improve your muscle mass in just a couple of weeks avoid them at all costs. Unfortunately these products will never work and the only thing you end up losing is money.

It is also a good idea to try a number of exercise balls out prior to making your purchase. This way you can be able to determine which size ball fits you best. Ideally go for a ball where when sat on your knees are almost in line with your hips when being used. Also through sitting on the ball you can determine that the ball is unlikely to move before you then lay down on it to carry out any exercise.

There are many advantages to be had from using this type of exercise equipment over the other types you see in a gym. The main one being that you don’t need to repeat the exercises you are doing on this piece of equipment as often as you would using traditional pieces of fitness equipment. This is because each movement you make is being against the force of gravity ensuring that you are placing more pressure on to the parts of the body (muscles) so helping to dissolve fat more quickly.

It is a good idea when using exercise balls to start off very slowly as you would with any other piece of fitness equipment. This will ensure that you won’t cause any injuries to yourself. Also it is important that before you start doing a workout with your exercise balls you make sure that you warm your body up properly beforehand. Again this will help to prevent you causing any injury to yourself

But along with a hand exercise ball being used to treat and prevent the condition mentioned above it can be used for other purposes as well. Many people who play golf or squash as well as musicians find using this piece of fitness equipment very beneficial to them. They find that regularly using such a ball helps to increase the strength in their hands and wrists which in turn means that the risk of injury to these areas of their body are reduced.

So how does a hand exercise ball help?

This piece of equipment works isometrically and places very gentle stress on the area being worked on in very smooth movements. The kind of movements that one makes using this piece of fitness equipment cannot be replicated using any other form of exercise.

To actually get this piece of equipment working you must rotate it using a circular wrist motion and this helps to place more torsion and dynamic forces on the wrist. You should start off by rotating the ball at slow speeds and then gently build this up and over time you can eventually increase the speed. In some cases the speed at which the ball is rotated by you can be in excess of 15,000 revolutions per minute.

So why consider using a hand exercise ball?

If you use such a piece of fitness equipment as mentioned above you can prevent yourself from being another person suffering from Carpal Tunnel syndrome. So the chances of you suffering from problems as we show below are reduced.

1. You are far less likely to suffer from pain that radiates from your wrists up your arms to your shoulders or down into your hands.

2. As you hands will be much stronger there is much less chance of you dropping objects as you would if you suffered from Carpal Tunnel syndrome.

3. Through using this type of exercise ball you are far less likely to suffer from any loss of feelings in your fingers. So doing the tasks you do now shouldn’t prove such a problem.

4. Finally there is far less chance of you having to take time off work because the pain caused by the condition makes working difficult. In many cases after only using an hand exercise ball for a number of weeks you will begin to see some dramatic changes in the strength of your hands and wrists.