Exercise balls have been around for a long time. You may have seen them at the gym, or you may even have one in your house. Fitness balls have been used by physical therapists and personal trainers alike. The reason why this piece of exercise equipment is used so often is because it is relatively cheap and easily accessible, but also because it has great benefits for the body. Exercise balls focus on strengthening the core/core to improve full body function and reduce the risk of injury. Since it’s an unstable environment, challenge your muscles by contracting to prevent yourself from falling. Also, it keeps your spine in proper alignment while balancing on the ball. Many of today’s spinal injuries are due to repetitive stress, prolonged sitting or standing, or muscle weakness. By using a stability ball, you strengthen your muscles and improve your balance, while keeping your body in constant motion due to instability, thereby increasing the circulation of blood, oxygen, and nutrients. Constant movement also burns calories and increases energy. Fitness ball workouts target specific muscle groups like the abs, back, pelvis, and legs. You can also add weights, other body parts, or additional movements to increase the intensity. Using an exercise ball can be as simple as replacing your office or desk chair with a stability ball or sitting on one while you watch TV at night. Here are some stability ball exercises that can strengthen your muscles, improve your balance, and keep you healthy.
Squat & Reach – Hold the ball in front of you with your arms parallel to the floor. Bend your knees in a squat and keep your back straight. Do not extend the knees too far beyond the feet. Squeeze your abs and take a deep breath. While keeping your lower body still, rotate your trunk and arms to the left. Hold for 3 deep breaths. Then go back to the center and turn right. Repeat this exercise 5 times and increase to 15.
Abdominal Crunch – Sit on the ball with your feet flat and knees parallel to the ground. Keep your back straight and your abs tight as you lean back as far as you can while keeping your abs tight. Hold the position for 3 deep breaths and return to the starting position. Do 5 times and accumulate up to 15.
Roll Up- Lie on the floor with your knees bent, legs together, and feet flat on the floor. Hold the stability ball between your hands above your chest. Contract your abs and tuck your chin in toward your chest as you twist up until your shoulders are off the ground. Reach your arms out with the ball on your bent knees. Hold the position for 3 deep breaths and slowly return to the floor. Repeat 5 times and increase to 15.
Back Extension: Lie on the exercise ball on your stomach with the ball positioned below your hips. Legs should be extended behind your body. Place your hands behind your head. Slowly roll your body down the front of the exercise ball. Then lift your chest off the ball, until your shoulders are in line with your back. Do not overextend your back as this could cause injury. Repeat 5 times and increase to 15.
Butt Lift: Sit on the exercise ball, lean back, and extend your body so that the ball is under your head, neck, and shoulders. Keep your upper and lower body in line by contracting your abs. Knees should be bent with feet flat on the ground. Lower your hips toward the floor with your back rounded against the ball. Squeeze your buttocks to lift your hips until your body is in a straight line. Do 5 repetitions and increase up to 15.
Bridge: Lie on the floor with your feet and heels resting on the stability ball. Squeeze your abs and slowly lift your hips off the ground until your entire body is in a straight line. Hold for 3 deep breaths. Repeat 5 times and increase to 15.
Leg Extension: Lie on the ball with it under your upper back. Knees should be bent with legs parallel to the floor. Raise your arms straight above your body. Lower your arms behind your head as you raise your right leg straight up. Return to the starting position and repeat alternating legs. Do 5 reps on each leg and build up to 15.