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