The exercise ball has many names. Some people refer to it as the Swiss ball, stability ball or perhaps a fitness ball. One thing for certain is that you will never have a shortage of exercise ball exercises to accomplish. You will find loads of different exercises that can be done, from beginner to advanced. Almost all of the ball exercises are fun and 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, if you work hard enough. pull-ups exercise Exercise ball exercises are great for toning and a total body workout.
Here 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. Constantly be sure you focus on posture and that you retain your back straight.
Abdominal Roll. This is usually a great exercise that targets your abs. Lie flat on the floor, 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 end 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 a lot more than 10 to 12 repetitions at the same time.
Opposite Limb Extension.This is almost like the superman move. Lie down 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. Get back to your resting position and alternate. This exercise is great for your lower back, hamstrings and buttocks.
Balanced Push-Ups. I love this exercise a lot. It might seem daunting at first, but you will 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 an excellent 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 must 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 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 focuses on how long you can hold the position. Lie on your golf ball together with your stomach and balance yourself with the tip of your toes. Raise your arms up in front of you and pretend you’re flying like superman. This exercise targets on your back and buttocks. The target is to hold the “superman” position so long as possible.
Now a small disclaimer. Consult your doctor first assuming you have any medical issues, concerns and back injuries. Please do not rush into this and take on 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 is not a race. Exercise ball exercises must become a way of life. It should be part of your daily routine.
Always focus on form and posture. It can help to keep your abs tight when 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 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 can be 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.