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 never have a shortage of exercise ball exercises to accomplish. You will find loads of different exercises that you can do, from beginner to advanced. A lot of the ball exercises are fun plus some are insanely crazy to do.
The exercise ball is ideal for building your core muscles, it improves your stability, balance and can offer you that elusive flat stomach, yin yoga poses pdf 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 one could immediately start with:
The “Seated Wall Roll” focuses on your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall and your back. Keep your back straight and slowly begin to squat, until you are in a sitting position. Go back to your normal standing position. Always make sure you focus on posture and that you keep your back straight.
Abdominal Roll. This is usually a 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 around your knees, with the tip of your fingers, like your are doing crunches. Ensure you keep your back flat on the ground and only lift your shoulders. Do as many repetitions as you can, however, not more than 10 to 12 repetitions at a time.
Opposite Limb Extension.This is almost just like the superman move. Lie down together 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 contain the position for 2 2 to 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 could seem daunting at first, but you’ll get use to it. In a few ways this exercise is much easier than normal push ups. The exercise ball exercise will give your triceps, shoulders and abs a good workout. Runners will take advantage of 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 as if you are doing push-ups. I find these push-ups to be more gentle on the body.
The Superman. This exercise is fun and targets how long you can contain the position. Lie on the ball with your stomach and balance yourself with the end of your toes. Increase your arms up before you and pretend you’re flying like superman. This exercise targets on your back and buttocks. The target is to hold the “superman” position for as long as possible.
Now a small disclaimer. Consult your doctor first for those who have any health issues, concerns and back injuries. Please do not rush into this and undertake too much. This is the common mistake newbies make. They want to do everything in a single day, hoping to see results overnight. Remember it is not a race. Exercise ball exercises must turn into a way of life. It must be part of your day to day routine.
Always focus on form and posture. It can help to keep your abs tight once you do the ball exercises. The most effective tips I ever got would be to do your exercises in front of a mirror. This way you can check if you are doing the exercises correctly.
So what are you waiting. Go get yourself a fitness ball and start working on your core.
Matt is an avid runner and happens to be 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.