| Whether you call them a stability ball, swiss ball, or | | | | back straight. Bend your knees and let the ball roll |
| exercise ball, there are so many great benefits to | | | | up your back until your knees bend to about a 90 |
| exercising with a stability ball in your home | | | | degree angle. Keep your knees behind your toes |
| workouts. | | | | as you bend. Return to start position and repeat. |
| Stability Ball Benefits | | | | Shoulder Retraction |
| Besides providing balance training, (an often | | | | Kneel over the ball. Tuck your hips into the ball |
| overlooked component in most exercise | | | | and rest your abs against it. Hold a dumbbell in |
| programs) stability balls work your core in almost | | | | each hand, with your arms relaxed and at the |
| every exercise that is performed, and work | | | | sides of the ball, palms facing back. Pull your |
| multiple muscles at one time while forcing your | | | | shoulder blades back. Pull your arms up, bending at |
| body to balance itself. So your core will be better | | | | your elbows to form right angles until they are |
| prepared to support the rest of your body in | | | | parallel 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 from | | | | The 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 Tips | | | | both 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, and | | | | to support your head and back. For a more |
| abdominals. Try some of these in your stability ball | | | | intense stretch, lengthen your arms overhead and |
| training: | | | | straighten your legs - breathe deeply and hold the |
| Supine Oblique Curl | | | | stretch. |
| Start with the top of the ball beneath the center | | | | Kneeling Side - Start by kneeling upright on a mat |
| of the back, then stagger your feet and turn hips | | | | with the ball at the side of your right hip, place |
| to one side. Anchor the lower hip to the ball and | | | | your right hand on the ball and your left arm |
| move the rib cage at a diagonal direction toward | | | | hanging close to your torso. Sweep your left arm |
| the legs (for example, right elbow to left inner | | | | in 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 Roll | | | | position 10-30 seconds for a static stretch and |
| Kneel on the floor and place your forearms on | | | | repeat three to five times. |
| the ball, making sure your hips and arms form a | | | | Pelvic Circles - Start in a seated base position. |
| 90 degree angle. From this starting position, roll | | | | Slowly circle your hips clockwise three to five |
| the ball forward as you extend your arms and | | | | times; reverse, circling counterclockwise. Focus on |
| legs simultaneously. Contract your abdominals to | | | | releasing tension in the hips and lower back. |
| help support your lower back, which should not be | | | | You can't go wrong with such a versatile and |
| strained. Roll as far forward as possible without | | | | inexpensive piece of equipment. If you are looking |
| compressing the spine, drooping the shoulders, or | | | | for 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 Fly | | | | a stability ball. |
| Lie across the ball with your head and shoulders | | | | The information contained in this article is strictly |
| supported on the ball and your legs bent with | | | | for informational purposes and is not intended to |
| heals about two feet from ball. Extend arms | | | | provide medical advice. If you are sedentary or |
| overhead with palms facing each other. Slowly | | | | over 40 please get clearance from a doctor |
| separate your arms in a circular motion and bend | | | | before 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 Squats | | | | charge, as long as the bylines are included, and |
| Lean your back against a ball that is placed against | | | | remain working hyperlinks. Please send a copy of |
| the wall and stand with your feet hip-width apart | | | | the URL where you have posted this article. |
| and about a foot away from the wall. Keep your | | | | |