Stability balls are a unique piece of fitness equipment that's both economical and fun. It can easily be used at home while watching TV, and stability ball workouts provide terrific ways to strengthen the body's core muscles.
by NickValenko
Stability balls are a unique piece of fitness equipment that's both economical and fun. It can easily be used at home while watching TV, and stability ball workouts provide terrific ways to strengthen the body's core muscles.
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.
The trick to learning how to use a stability ball is master the art of keeping your balance. This is a lot harder than it may seem, but once you locate your center of gravity when sitting on the ball, other exercises will come more naturally. Also, expect to fall off the ball at least once while finding your balance.
As always, you should consult with your doctor before starting an exercise program if you have any health concerns. Also, stability ball workouts require the same slow start as do other exercises. Beginners may even want to set the ball against something sturdy, like a couch, for better support to start. You'll know when you're ready to move away from this added stabilizing support.
One of the first exercises for a beginner is the Seated Balance. This exercise works the abs at the same time it improves balance. Sit up straight on the ball and pull in your abs. Place your hands palms down on the ball on either side of your body. Now lift the right foot off the floor and hold it up for 5 seconds. Lower that foot to the floor and lift up the left foot, holding for 5 seconds. Repeat this motion, alternating sides, for 5 to 10 repetitions.
After you've master the Seated March and other beginner exercises, try something a little harder, such as the Ball Balance. Lie face-down with your hips and abs on the ball. Place both hands on the floor for support, and raise the legs off the floor. Hold this pose for 20 to 30 seconds, being sure to keep your body in a straight line with your abs contracted. Now slowly lift your right arm out to the side without losing your balance or dropping your legs. Hold that position for a few seconds, then switch to the other arm. Tougher than it sounds, isn't it?
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