The exercise ball has many names. Some individuals refer to it as the Swiss ball, stability ball or a fitness ball. One thing for sure is that you will do not have a shortage of exercise ball exercises to accomplish. You will find loads of different exercises that can be done, from beginner to advanced. Almost all of the ball exercises are fun plus some are insanely crazy to accomplish.
The exercise ball is ideal for building your core muscles, it improves your stability, balance and can offer you that elusive flat stomach, in the event that you work hard enough. Exercise ball exercises are excellent for toning and a complete body workout.
Listed below are 5 popular and effective ball exercises, that you can immediately start with:
The “Seated Wall Roll” focuses on your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall as well as your back. Keep your back straight and slowly begin to squat, until you come in a sitting position. Go back to your normal standing position. Always make sure you concentrate on posture and that you retain your back straight.
Abdominal Roll. how to stop lower back pain This is the great exercise that targets your abs. Lie flat on to the floor, together with your back and bend your knees. Keep the feet flat on the ground and place the exercise ball together with your thighs. Roll the ball up to your knees, with the end of your fingers, like your are doing crunches. Be sure you keep your back flat on the floor and only lift your shoulders. Do as much repetitions as you can, however, not a lot more than 10 to 12 repetitions at the same time.
Opposite Limb Extension.This is almost just like the superman move. Lie down with your stomach on the exercise ball and balance yourself together with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and hold the position for 2 2-3 3 seconds. Go back to your resting position and alternate. This exercise is great for your spine, hamstrings and buttocks.
Balanced Push-Ups. I like this exercise a lot. It might seem daunting at first, but you’ll get use to it. In some ways this exercise is a lot easier than normal push ups. The exercise ball exercise gives your triceps, shoulders and abs an excellent workout. Runners will benefit from the shoulder workout. Put your hands on the exercise ball and rest your chest against the hands. Your body needs to form a 45-degree angle with the floor. Make sure your back is always in a straight line. Slowly lift yourself up from the ball like you are doing push-ups. I find these push-ups to become more gentle on the body.
The Superman. This exercise is fun and targets how long you can hold the position. Lie on your golf ball together with your stomach and balance yourself with the tip of your toes. Raise your arms up before you and pretend you’re flying like superman. This exercise focuses on on your own back and buttocks. The target is to hold the “superman” position so long as possible.
Now a small disclaimer. Check with your doctor first assuming you have any health issues, concerns and back injuries. Please usually do not rush into this and undertake too much. It is a common mistake newbies make. They would like to do everything in one day, hoping to see results overnight. Remember it isn’t a race. Exercise ball exercises must become a way of life. It must be part of your day to day routine.
Always concentrate on form and posture. It helps to keep your abs tight when you do the ball exercises. Among the best tips I ever got would be to do your exercises in front of a mirror. This way you can examine if you are performing the exercises correctly.
So what are you waiting. Go get yourself an exercise ball and start working on your core.
Matt is an avid runner and is currently training for the 2011 Two Oceans marathon and 2011 Comrades Ultra Marathon in South Africa. He is a father of two, who keeps him very busy, and loves the outdoors.