Get On The (Exercise) Ball
“Exercise balls challenge by putting your body in an unstable environment,” says personal trainer and About.com blogger Paige Waehner, “When you lie on the ball, your legs and abs immediately contract to keep you from falling off. Add an exercise to that (like a chest press or a crunch), and you’ve just increased the intensity of the movement.”
Before you hop onto any ol’ exercise ball, take a few minutes to figure out what size is best for your body using this guide:
55 cm – 4’11″ – 5’4″
When you sit on the ball, your hips should be level or just slightly higher than your knees. Oh, and don’t worry about popping it. Most exercise balls can hold at least 200 lbs or more, and some brands like Ball Dynamics hold up to 600 lbs.
Once you’ve got your exercise ball pumped up and ready to go, get started with some of these easy exercises we found on About.com:
Ball circles: Sit on the ball and place your hands on the ball for balance or place them behind your head (more difficult). Slowly begin to roll the hips in a circle towards the right, making small circles and then, as you get comfortable, larger circles. Do 10-20 circles and then repeat to the left.
Seated march: Sit on the ball with your spine straight and your abs in. Begin a slow march, alternating lifting your right foot and then your left. As you get comfortable with the movement, lift your knees higher and march faster. You can also add a bounce on the ball if you feel comfortable. Repeat for 1-2 minutes.
Seated balance: Sit on the ball with your spine straight and your abs in. Place your hands on the ball or behind your head (harder) and lift your right foot off the floor, holding it in the air for 5 or more seconds. Lower and repeat on the other side. Repeat for 5-10 reps. Keep your abs in to help keep your balance.
You can always amp up your workout with more intense exercises. Here are some more advanced moves that strengthen your core:
Back extension: Position the ball under your hips and lower torso with your knees straight or bent. With hands behind your head or your back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in, and that you don’t hyperextend your back.
Ball balance: Position the ball under your abs and hips, hands on the floor and legs straight and off the floor. Hold that position for 20 to 30 seconds, keeping your body in a straight line, abs pulled in. Keeping balance, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold that for a few seconds and switch arms.
Butt lift: Lie on the ball with your head, neck and shoulders supported, knees bent, and body in a table-top position. Lower your hips towards the floor without rolling on the ball. Squeeze your glutes to raise your hips until your body is in a straight line like a bridge. Hold weights on your hips for added intensity and make sure you press through the heels and not the toes.
Have you ever used an exercise ball to work out? What are your favorite moves?
Photo by: adria.richards
By February 28
Get ready to meet your new favorite fitness tool: the exercise ball. It’s cheap, fun, and versatile. Use it for all kinds of workouts, like strength training, aerobics, yoga, and pilates. Just sitting on one of these bad boys can improve your posture and help you get moving!
65 cm – 5’5″ – 5’11″
75 cm – 6’0″ – 6′ 7″
