The exercise ball has many names. Some people refer to it because 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 do. You will find loads of different exercises that you can do, what muscles does the elliptical work from beginner to advanced. The majority of the ball exercises are fun plus some are insanely crazy to do.
The exercise ball is great for building your core muscles, it improves your stability, balance and will offer you that elusive flat stomach, in the event that you work hard enough. Exercise ball exercises are excellent for toning and a total body workout.
Listed below are 5 popular and effective ball exercises, you could immediately start with:
The “Seated Wall Roll” targets your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall and your back. Keep your back straight and slowly start 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. This is the great exercise that targets your abs. Lie flat on to the floor, together with your back and bend your knees. Keep your feet flat on the floor and place the exercise ball together with your thighs. Roll the ball up to your knees, with the tip of your fingers, like you’re doing crunches. Be sure to keep your back flat on the ground and only lift your shoulders. Do as many repetitions as you can, but not more than 10 to 12 repetitions at a time.
Opposite Limb Extension.That is almost just like the superman move. Lie down together with your stomach on the exercise ball and balance yourself with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and contain the position for 2 2 to 3 3 seconds. Go back to your resting position and alternate. This exercise is ideal for your lower back, hamstrings and buttocks.
Balanced Push-Ups. I love this exercise a lot. It could seem daunting at first, but you’ll get use to it. In some ways this exercise is much easier than normal push ups. The exercise ball exercise will give your triceps, shoulders and abs an excellent workout. Runners will benefit from the shoulder workout. Put the hands on the exercise ball and rest your chest against the hands. Your body needs to form a 45-degree angle with the ground. Make sure your back is definitely 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 focuses on how long you can hold the position. Lie on the ball with your stomach and balance yourself with the tip of your toes. Increase your arms up before you and pretend you’re flying like superman. This exercise focuses on on your own back and buttocks. The goal is to hold the “superman” position so long as possible.
Now a small disclaimer. Consult your doctor first assuming you have any health issues, concerns and back injuries. Please do not rush into this and undertake too much. This 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 focus on form and posture. It can help to help keep your abs tight when you do the ball exercises. One of the greatest tips I ever got would be to do your exercises before 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.