Posts Tagged ‘Stability Ball Workouts’

Through the use of exercise ball exercises one is able to work on not just improving your balance and coordination but working every muscle in the body. Plus for those who suffer from back problems doing some exercises regularly with an exercise ball can help to alleviate these.

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.

When it comes to working out to improve your overall body condition using several different pieces of fitness equipment is often the only option you have. However, there is one piece of equipment that is not only cheap to buy but allows you to work every area of your body at the same time. Certainly for those who are looking to get fit in the comfort of their own carrying out daily fitness ball exercises should be considered.

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.

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When it comes to getting fit or wanting to lose weight more and more people are finding how beneficial stability ball workouts can be to them achieving their goals. Certainly for many they have seen adverts or others using this piece of equipment at the gym but don’t understand what the hype is regarding the use of them.

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.

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