There is a good chance that if you’ve stepped foot in a gym or watched a television fitness program then you’ve seen the “big exercise balls.” You’ve probably wondered what all the hype is about. Well, they may look like something found on a children’s playground, but don’t be confused. These exercise balls offer some of the best methods for strengthening your abdominals and core.
Find it hard to believe that simply sitting, rolling, or bouncing on a big inflatable ball can make you more fit?
While they are somewhat of a new craze to the public, the ball (commonly known as stability ball, fitness ball, Swiss ball, physio ball, etc) was used as early as the 1960s. It originally was used by physical therapist and athletic trainers to assist with rehabilitation and core development in athletes.
The stability ball is a very versatile and valuable piece of equipment. It is a very inexpensive piece of equipment that offers a total body workout while also improving your balance. There are literally hundreds of different exercises that can be used with the ball; both beginners and advanced exercises can benefit from it. Plus, children to seniors can use it. The stability ball is great for athletes at both the pre-hab and rehab level’s.
What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. For example, lying on a bench to perform tricep extensions is a good exercise but it’s limited to working primarily just the triceps. However, perform that same move on a stability ball and you have created an unstable environment. Additional muscles are activated that work to keep you balanced on the ball. That means you are now working harder and essentially getting more bang for your buck while not increasing your exercise time.
So, if you haven’t already gotten on the ball, it’s time to give it a try. You may think that your workout already provides everything you need, but chances are you are focusing the majority of your exercise time on the lower or upper body with conventional equipment. It is essential to dedicate time to work on your core, which is responsible for stabilizing the rest of your body. Having a strong core improves your performance in all activities, not just exercise but also daily activities like carrying groceries. The ball can help improve your posture, balance, and core strength. Virtually every exercise performed on the ball works your core area. The core is made up of upper and lower, rectus abdominis, TVA (Transverse Abdominis) and obliques. These three regions are what make up the core.
Before you try out the ball be sure to choose the right size and firmness. The harder the ball is then the more difficult the exercise move will be. Therefore, beginners should probably choose a ball that is softer (e.g. not overly inflated). Also, it is import
ant to choose the right size based on your height. The ball manufacturer, your personal trainer, or a fitness professional at your local gym can provideyou with the height guidelines. As previously mentioned, the ball can
be used for a total body workout with bands, dumbbells / barbell or body weight. With the ball you can work your legs, arms, chest, back, abdominals, and you can even get a cardio workout by doing such moves as sitting overhead arm clap or wall squats. The ball is a great tool for all levels and can be incorporated into most any workout.
By: Ryan Whaley - NASM,CSCS, EMT-Paramedic
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