Stability Ball Workouts

Stability Ball Workouts A Great Way To Get Fit

Stability balls may look like giant beach balls, but there’s plenty of fitness packed inside. Stability ball workouts employ a unique piece of fitness equipment can strengthen core muscles in ways no other exercises can.

Working out on a stability ball improves the tone of all the core muscles, including such hard-to-access muscles like the erector spinae. Doing exercises with a ball also greatly increases balance and coordination.

Learning to use a stability ball takes a little effort. First, the trick is simply to find your balance on the ball. Be sure to start on a carpeted surface so that you won’t get hurt when you fall off (and you will, at least once, until you learn how to balance).

If you’re new to an exercise ball, then start slowly as well all forms of exercise. These beginner exercises may seem simple, but they’re harder than they might seem to be because of the ball. When you try these exercises for the first time, you might want to prop the ball against a wall or a sturdy piece of furniture to give yourself added stability.

To do circles, start by sitting on the ball. To start, keep hands on the ball for balance. Once you’re more experienced, you can increase the intensity of this exercise by putting your hands behind your head. Now slowly roll the hips do the right in small circles for 10 to 20 repetitions, and then to the left for 10 to 20 repetitions.

Once you’re more proficient, try a more advanced exercise. A popular ball exercise is the back extension, which works like this: Place the ball beneath your hips and lower torso with your knees straight or slightly bent. Place your hands behind the head or behind the back. Now slowly roll down the ball. Raise the chest off the stability ball. Bring the shoulder high enough that the body is aligned properly, with back, shoulders, neck and head in a straight line. Be sure your abs are contracted and don’t overdo the back extension.