Have a Ball With Stability Ball Exercise

Whether you call them a stability ball, swiss ball, orback straight. Bend your knees and let the ball roll
exercise ball, there are so many great benefits toup your back until your knees bend to about a 90
exercising with a stability ball in your homedegree angle. Keep your knees behind your toes
workouts.as you bend. Return to start position and repeat.
Stability Ball BenefitsShoulder Retraction
Besides providing balance training, (an oftenKneel over the ball. Tuck your hips into the ball
overlooked component in most exerciseand rest your abs against it. Hold a dumbbell in
programs) stability balls work your core in almosteach hand, with your arms relaxed and at the
every exercise that is performed, and worksides of the ball, palms facing back. Pull your
multiple muscles at one time while forcing yourshoulder blades back. Pull your arms up, bending at
body to balance itself. So your core will be betteryour elbows to form right angles until they are
prepared to support the rest of your body inparallel with your shoulders. Return to the starting
whatever activity you do. They are versatile too:postion.
1. The ball can be used at home or at your gym.Don't Forget to Stretch
2. All ages, and levels of fitness can benefit fromThe American Council on Exercise suggests the
stability ball training.following simple yet effective stretches on the
3. An exercise ball is portable and light weight.ball:
4. An exercise ball is inexpensive.Back Extension - Start in a seated position with
5. Requires little if any maintenance.your fingertips supporting the back of your head
Stability Ball Workout Tipsboth your elbows out. Walk your feet out until
Use your exercise ball for a total body workout.your upper back is lying on the ball while continuing
You can work your legs, arms, chest, back, andto support your head and back. For a more
abdominals. Try some of these in your stability ballintense stretch, lengthen your arms overhead and
training:straighten your legs - breathe deeply and hold the
Supine Oblique Curlstretch.
Start with the top of the ball beneath the centerKneeling Side - Start by kneeling upright on a mat
of the back, then stagger your feet and turn hipswith the ball at the side of your right hip, place
to one side. Anchor the lower hip to the ball andyour right hand on the ball and your left arm
move the rib cage at a diagonal direction towardhanging close to your torso. Sweep your left arm
the legs (for example, right elbow to left innerin a wide arc up and over your head and back to
thigh). Make sure your neck and pelvis are stable.the starting position. Hold the final arc in a lifted
Forward Transverse Rollposition 10-30 seconds for a static stretch and
Kneel on the floor and place your forearms onrepeat three to five times.
the ball, making sure your hips and arms form aPelvic Circles - Start in a seated base position.
90 degree angle. From this starting position, rollSlowly circle your hips clockwise three to five
the ball forward as you extend your arms andtimes; reverse, circling counterclockwise. Focus on
legs simultaneously. Contract your abdominals toreleasing tension in the hips and lower back.
help support your lower back, which should not beYou can't go wrong with such a versatile and
strained. Roll as far forward as possible withoutinexpensive piece of equipment. If you are looking
compressing the spine, drooping the shoulders, orfor a simple and highly effective way to change a
rounding the torso. Return to starting position.workout routine, look into doing your exercise on
Chest Flya stability ball.
Lie across the ball with your head and shouldersThe information contained in this article is strictly
supported on the ball and your legs bent withfor informational purposes and is not intended to
heals about two feet from ball. Extend armsprovide medical advice. If you are sedentary or
overhead with palms facing each other. Slowlyover 40 please get clearance from a doctor
separate your arms in a circular motion and bendbefore starting an exercise program.
your elbows slightly as lower your arms down©Rick DeToma
until your upper arms are parallel to the ground.You have permission to publish this article
Return to start position and repeat.electronically, without changes of any kind, free of
Wall Squatscharge, as long as the bylines are included, and
Lean your back against a ball that is placed againstremain working hyperlinks. Please send a copy of
the wall and stand with your feet hip-width apartthe URL where you have posted this article.
and about a foot away from the wall. Keep your