Exercise Ball || Workout with Exercise Ball

Exercise balls also called Swiss balls have been used by physical therapists since the 1960s and have become more popular throughout the fitness industry over the last 5-10 years. Now they are so popular that they are available at most major discount retailers.

With the constant onslaught of advertising for the next great piece of exercise equipment, it can be difficult to decide what's worth buying and what will be added to your collection of unused gear. Although exercise balls are one of the cheapest pieces of equipment (usually between €11 and €22), I can safely say that exercise balls are among the most useful pieces of exercise equipment you can buy for Workout with Exercise Ball. Exercise balls are so versatile that there is no way to cover all the ways they can be used in one article. As a result, I will focus on the basics: The Benefits of Exercise Balls, How to Buy an Exercise Ball, and Different Techniques to Use Exercise Ball.

THE BENEFITS OF USING EXERCISE BALLS

It is important to realize that an Exercise Ball should not be the only type of equipment used in an exercise program, but they are a great addition to any program. These are some of the notable benefits:

Balance: Exercising on unstable surfaces (such as an exercise ball) causes the body to make small muscle contractions to correct balance. With continuous practice or Workout with Exercise Ball, balance improves along with your awareness of body movements and spatial orientation.

Improve Posture and Muscle Imbalances: When you perform exercises on a ball, the muscles that stabilize you are forced to activate to prevent you from rolling around. If you keep the force evenly distributed on both sides of your body (as you should), the muscles on your weaker side have to work proportionally harder to keep your body properly positioned. This will help muscle imbalances decrease over time.

Core/ab training: This is what exercise balls are really known for. Many exercises performed on the ball will engage your core muscles (the muscles around the spine). This results in better strength, endurance and prevention of mid-body injuries.

Variety: Exercise balls are a great way to add variety and prevent boredom to any program. They can also provide a significant challenge for people of all skill levels.

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HOW TO BUY AN EXERCISE BALL

Exercise balls can vary widely

• Durability: Exercise balls can vary greatly and most companies put the ball's weight limit on the packaging.
• Many people do not even think about which ball to buy, because they do not realize that there are differences. Exercise balls are available in different sizes, durability levels, surfaces and also with different accessories. Here are important things to consider:

• Exercise ball size: The size of the exercise ball is affected by your height. Different companies recommend different sizes, but the following are general guidelines.
• People shorter than 5'6" should use a 55cm ball.
• People between 5'6" and 6'1" should use a 65cm ball.
• People whose height is 6'1" and taller should use a 75cm ball.
• The size indicates the diameter of the ball when fully inflated. Smaller and larger balls are available, but they are not as common. The important thing is that when you sit on a ball, your hips should be slightly higher or even with your knees. When your hips are lower, you put unnecessary stress on your knees.

• Durability: Exercise balls can vary greatly and most companies put the ball's weight limit on the packaging. The weight limits can vary from 250 to over 454 kg. If you use the ball only for bodyweight exercises and are under 113 kg, almost any ball should do. Exercise balls with higher durability are recommended for people who lift heavy weights on the ball. Balls with lower durability are generally thinner and create more of a balance challenge.
• Burst resistance: All bullets you buy should have burst resistant properties. This means that if the ball is punctured, the air will slowly leak out and not just pop under you. Fortunately, most exercise balls manufactured today have this feature.
• Surface / Shape: Most balls are perfectly spherical and smooth, but there are some variations. The standard ball with a smooth surface is the most versatile and should be used by most people. A variation is to have rubber knobs around the surface, so the ball can be used to massage your muscles. You can also buy exercise balls that look like cylinders. Unlike a regular ball that can roll in any direction, these will only roll in one plane of motion. These balls are useful for people with poor balance who are not ready to use a regular exercise ball.
• Accessories: Many exercise balls come with accessories, such as pumps, an exercise sheet or a DVD. If the ball has a small pump, you probably want to use a different pump because otherwise it will take a long time to inflate the ball. Any pump with a nozzle that fits securely in the training ball can be used. Inflation tip: The firmer you pump up an exercise ball, the easier it will be to maintain your balance during most exercises. If you are new to using exercise balls, the best accessory is probably a DVD, as it will show you the correct exercise technique. There are many quality exercise ball DVDs that can be purchased separately from online stores. Find one that deals with the type of education that interests you.

DIFFERENT TECHNIQUES TO USE EXERCISE BALLS

No matter what type of exercise you do, there's probably a way to use Exercise balls to improve your workouts. The number of ways to use exercise balls is only limited by your creativity. This section should give you different ideas on how to use them in your own program.

The ball as a bench: 

All exercises you perform on a bench can be performed on a ball, although some will be more difficult than others. If you use weights, start with weights that are much lighter than the weights you use on a bench. Consider the difference between using a bar and using dumbbells. Dumbbells are more difficult to control, as you have to control their movement in all directions. Using the ball instead of the bench means you have to control the movement of your whole body. Examples of training:

Bench Press: 

When performing a bench press on a ball, try to keep your body as straight as possible from shoulders to knees. Keep your head and shoulders on the ball and your feet flat on the ground. Start with the weight at chest level and press toward the ceiling until your arms are straight. Your core and lower body muscles will work to hold your hips up and prevent your body from moving back and forth. This results in improved stabilization, muscular endurance and balance, while providing a good chest and shoulder workout.

Seated Overhead Press: 

Sit on the ball with proper posture (stomach tight, shoulders back, head up, back straight and hips directly under you) and press a weight from shoulder level to overhead. Your back should be flat during the movement and if you have to significantly increase the curve in your back, you are using too much weight. The advantage of using an exercise ball is that your abdominal and back muscles are activated to keep your spine in a neutral position while your lower body muscles work to keep your hips still. All of these muscle activations will strengthen your core muscles.

Bodyweight / floor training: 

Many exercises performed on the floor with your bodyweight as resistance transfer nicely to the ball. This is a good way to increase the difficulty of exercises that have become too easy or change the muscles that are stressed during the movement. Examples of training:

Bridge: 

The bridge is a basic movement where you lie on the floor with your knees bent and feet flat on the ground and then lift your hips off the ground until your body forms a straight line from shoulder to knee. There are several variations that can be performed on the ball during Workout with Exercise Ball.

Stall with the ball under your head and shoulders: 

With this variation of Exercise Ball, your legs will help you move back and forth while your glutes (butt muscles) contract to raise your hips.

Bridge with head and shoulders on the floor and feet flat on the ball: 

This is more difficult and the focus shifts from the glutes to the hamstrings (the back of the upper leg muscles). Balance is also difficult because your legs have to be pushed off an unstable surface. Keeping your hands out to the side gives you some leverage and helps prevent your body from moving sideways.

Balance: 

There are many exercises designed to primarily challenge your balance rather than targeting specific muscles. These exercises with Exercise  Balls are good for improving postural muscle endurance and spatial awareness. Examples of training:

Sitting on the ball:

Sit on the ball with your feet flat on the floor and make sure you maintain proper posture. Most people have weak middle/upper back muscles and this activity is a great way to improve the endurance of these postural muscles. If you start to veil, stop and rest your muscles.

Advanced version: 

From a seated position, lift one leg off the floor while still bent or extend it in front of the body for extra difficulty. Then repeat with the other leg. The key is to keep your hips from moving. If your hips move to the side when you lift your leg, your body is compensating for weak postural muscles. This will improve with practice.

Stretching: 

Exercise balls can be great stretching tools, although some stretches may seem a little awkward at first. The advantage of using the ball is that you can easily make minor adjustments that create variations in the stretch. Stretch example:

Chest Stretch: 

A common chest stretch is the doorway / wall stretch where you place your forearm on the wall and turn your body away from the wall to stretch the chest muscles. To use the ball, start in a kneeling position with one hand on the floor and the other hand/forearm on the ball, which should be at the side of your head. Push the shoulder of the arm toward the ball toward the floor to create a stretch. By moving your arm (on the ball) slowly in different directions, you can change the stretch to find the spots where your muscles are tightest.

Abs: 

One of the best and easiest abdominal stretches is simply laying on the ball with the top of the ball in the curve of your lower back. Then relax and reach your arms overhead so that they hang towards the ground. Just be careful not to lose your balance and fall off the ball.

Abdominal exercises:

Many people buy Exercise Ball specifically to help with abdominal exercises. While the majority of exercises performed on exercise balls will use the abdominals to varying degrees, these are some popular ones:

Ball crisis: 

Sit on the ball and walk with your feet foreword until you are lying down with the ball under the small of your back. If this requires too much balance, keep the ball under your hips. Engage the abdominals to raise the head and shoulders off the ball. Concentrate on your abs and exhale as you come off the ball. Slowly lower your shoulders back onto the ball and repeat. Use slow movements - don't use speed or shoulders to push yourself off the ball. Your hands can be crossed over your chest for lower difficulty or held behind your head for increased difficulty. Never use your hands to pull your head or neck during any squat exercises.

Ball knee-ins: 

This is a more challenging exercise that starts with you in a push-up position, except your shins will be on the ball. From this position, use your abs to bend your knees and roll the ball closer to your hips. If the curve in your back increases at any point during this exercise or Workout with Exercise Ball (if you can't keep your back straight), you should stop because your abs are not supporting your spine properly. Also try to prevent your body / hips from turning sideways.

CONCLUSION - CORRECT TRAINING TECHNIQUE:-

While this article only scratches the surface of things you can do with an Exercise Ball, hopefully it will give you some ideas that you can use in your exercise program. It is a good idea to start with exercises that you already know. For example, if you are comfortable with push-ups, try them with your feet on a ball. Have fun and be creative, but always think of your safety first. If you cannot perform an exercise while maintaining proper posture and following proper exercise technique, you should not do the exercise. It's also a good idea to practice away from objects with sharp points or corners that could hurt you or puncture the ball.