Exercise balls have become extremely popular as a part of a home workout. They have gone from “as seen on TV” to being seen in most businesses that carry exercise equipment. They are inexpensive, durable and can be deflated and stored anywhere.Getting a good workout with an exercise ball is not difficult. In fact, most of the exercises designed to be done with the ball are easily learned. Most balls have a chart or diagram of good exercises to perform with them, but there are some exercises that are not on the charts.
The first thing an exerciser should do is to make certain the ball is inflated enough to support her weight comfortably, and that the ball is rated for someone of her weight. Balls that are not inflated enough will not give a good workout and over-inflated balls will not have the proper amount of “give” for good resistance.
Before beginning any workout, a person should stretch for 5-10 minutes to give the muscles a chance to warm up and be ready for the exercise.
One of the greatest advantages of exercise balls is that they greatly reduce stress on the back, knees, wrists, and any weight-bearing parts of the body. This makes such exercises as sit-ups much less stressful. For sit-ups, the exerciser should move the ball close enough to the wall so she can sit on the ball and comfortably touch the wall with her feet as her legs are extended. With hands behind the head in the traditional sit-up position, she should do the sit-ups, pretending a ball is under her chin, so she doesn’t push it into her chest as she sits up. She should begin with 20 sit-ups, working to 50. This is the classic exercise for strengthening and toning the abdominal muscles. An exercise ball reduces the stress on the small of the back and the neck while the person is doing sit-ups
A good exercise for the thighs and hamstrings is to back up to the wall, with the ball in the small of the back. “Sit” on the wall, rolling the ball up between the shoulder blades. Stand and repeat the exercise for three sets of five repetitions to begin, and add a set as the exercise becomes easier.
The exerciser can also lie on the floor, placing the ball between the ankles. She then raises her legs and arms at the same time, and take the ball in her hands, then placing the legs and arms back to the floor. She then raises her arms and legs and transfers the ball back between the ankles. She should do this about 10 times, building up to 20. This exercise works the arms, legs and abdominals.
A good exercise for the hamstrings, buttocks and abs is to lean over the ball with the hands flat on the floor and the knees on the floor. The exerciser then pushes up one leg, knee bent, as though she had a tray balancing on the bottom of her foot. She should do 10 leg raises, then change legs and repeat the exercise. Leaning over the ball reduces the stress on the wrists and knees, by taking the greatest part of the body’s weight and allowing the exerciser to do more repetitions of an exercise with less discomfort on the weight-bearing areas of the body.
A standing exercise that works the arms, abs and obliques is to take the ball between the hands, about chest height, feet shoulder-width apart, and twist side to side, from the waist, not the hips. The exercise can be done in four sets of five repetitions.
The exercise ball can also serve as a seat for doing exercises with light hand weights. Sitting on the ball forces the exerciser to maintain good posture and to keep the feet on the floor to maintain balance. Bicep curls are a good exercise for the ball. The exerciser takes a weight in each hand, palms facing out and curls the arm from a 90-degree angle at the waist, up towards the shoulder. She should do about four sets of five repetitions.
Another exercise is the cross. The exerciser holds a weight in each hand, palm up, with the thumb grasping the weight and the fingers outstretched. With arms bent at 90 degrees, at the waist, she brings her hands in, crossing at the wrist, left wrist over, then right wrist over. Four sets of five are good for this exercise, as well.
A third hand weight exercise is the high back. The exerciser should sit very straight on the ball, a weight in each hand, palms inward, knuckles of the hands touching. She should then slowly spread her arms wide, allowing the muscles in the back to do most of the work, keeping the elbows slightly bent, then pull her arms back in to the original position. She should begin with three sets of five for this exercise.
One of the best tips for someone wanting to get the most out of strength workouts is to work slowly, thus creating maximum resistance and minimizing the damage to muscles. The person should also do the exercise only until the point of “breakdown,” not beyond it. This is how injuries occur.
Exercise balls are great for improving flexibility and strength, as well as for large muscle group workouts. When a person remembers to warm up, cool down, and be smart about pushing herself, she can have a good workout with an exercise ball and not come away injured.
