Have a Ball With Stability Ball Exercise

Whether you call them a stability ball, swiss ball, or exercise ball, there are so many great benefits to exercising with a stability ball in your home workouts.

Stability Ball Benefits

Besides providing balance training, (an often overlooked component in most exercise programs) stability balls work your core in almost every exercise that is performed, and work multiple muscles at one time while forcing your body to balance itself. So your core will be better prepared to support the rest of your body in whatever activity you do. They are versatile too:

1. The ball can be used at home or at your gym.

2. All ages, and levels of fitness can benefit from stability ball training.

3. An exercise ball is portable and light weight.

4. An exercise ball is inexpensive.

5. Requires little if any maintenance.

Stability Ball Workout Tips

Use your exercise ball for a total body workout. You can work your legs, arms, chest, back, and abdominals. Try some of these in your stability ball training:

Supine Oblique Curl

Start with the top of the ball beneath the center of the back, then stagger your feet and turn hips to one side. Anchor the lower hip to the ball and move the rib cage at a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.

Forward Transverse Roll

Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90 degree angle. From this starting position, roll the ball forward as you extend your arms and legs simultaneously. Contract your abdominals to help support your lower back, which should not be strained. Roll as far forward as possible without compressing the spine, drooping the shoulders, or rounding the torso. Return to starting position.

Chest Fly

Lie across the ball with your head and shoulders supported on the ball and your legs bent with heals about two feet from ball. Extend arms overhead with palms facing each other. Slowly separate your arms in a circular motion and bend your elbows slightly as lower your arms down until your upper arms are parallel to the ground. Return to start position and repeat.

Wall Squats

Lean your back against a ball that is placed against the wall and stand with your feet hip-width apart and about a foot away from the wall. Keep your back straight. Bend your knees and let the ball roll up your back until your knees bend to about a 90 degree angle. Keep your knees behind your toes as you bend. Return to start position and repeat.

Shoulder Retraction

Kneel over the ball. Tuck your hips into the ball and rest your abs against it. Hold a dumbbell in each hand, with your arms relaxed and at the sides of the ball, palms facing back. Pull your shoulder blades back. Pull your arms up, bending at your elbows to form right angles until they are parallel with your shoulders. Return to the starting postion.

Don't Forget to Stretch

The American Council on Exercise suggests the following simple yet effective stretches on the ball:

Back Extension - Start in a seated position with your fingertips supporting the back of your head both your elbows out. Walk your feet out until your upper back is lying on the ball while continuing to support your head and back. For a more intense stretch, lengthen your arms overhead and straighten your legs - breathe deeply and hold the stretch.

Kneeling Side - Start by kneeling upright on a mat with the ball at the side of your right hip, place your right hand on the ball and your left arm hanging close to your torso. Sweep your left arm in a wide arc up and over your head and back to the starting position. Hold the final arc in a lifted position 10-30 seconds for a static stretch and repeat three to five times.

Pelvic Circles - Start in a seated base position. Slowly circle your hips clockwise three to five times; reverse, circling counterclockwise. Focus on releasing tension in the hips and lower back.

You can't go wrong with such a versatile and inexpensive piece of equipment. If you are looking for a simple and highly effective way to change a workout routine, look into doing your exercise on a stability ball.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

--

You have permission to publish this article electronically, without changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article.

©Rick DeToma

Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at: http://www.tailored-fitness-home-w orkouts.com/contact.html

Get more tips like these and a bonus too, by subscribing to Tailored Fitness News at: http://www.tailored-fitness-hom e-workouts.com/newsletter.html

---

Free Weights vs. Exercise Machines

Anyone who has ever been in a gym before is... Read More

Home Sweet Treadmill

For those of you trying to stay in shape or... Read More

Buy Stair Lifts Online

Stair lifts ? all sortsNo stair lifts and 18 years... Read More

Mobility Scooters: An Introduction

Mobility scooters are designed for people who have some mobility... Read More

The Reebok Elliptical - A Brief Review

When considering the Reebok Elliptical for your workout, there are... Read More

5 Ways To Get The Most From Your Home Gym

A home gym can help you build muscle, produce an... Read More

Elliptical Trainers ? Glide Your Way to Good Health

The Diet Exercise DilemmaYour doctor has just told you that... Read More

Experience The Smooth Ride Of True Treadmills

True treadmills are one of the top of the line... Read More

How Do I Find The Best Treadmill For Me?

Treadmills are possibly the most popular type of fitness equipment... Read More

Cheap Clearance Elliptical Trainers

Purchasing a cheap clearance elliptical trainer can prove to be... Read More

Types of Exercise Equipment

Depending on the kind of exercise you want to do,... Read More

Top Treadmills Reviewed - A Comparison of Price And Performance

A treadmill can be an excellent exercise machine, providing a... Read More

Home Exercise Equipment ? Start Planning Now for Winter

Most of us have a tendency to gain a few... Read More

A Natural History Of Trampolines

Walrus skins - It has been said that the first... Read More

Horizon Treadmills ? Keeping Your Treadmill in Shape!

Horizon treadmills are well built and sturdy, and their durability... Read More

Cardio Zone Elliptical Trainers

CardioZone makes a number of similar elliptical trainers, falling into... Read More

Which is the Best Exercise Tool, High-tech Machines or Free Weights?

Which is the best exercise tool, high tech machines or... Read More

Tenderizing Meat and Other Uses For Home Exercise Equipment

Almost everyone has bought home exercise equipment at some point... Read More

Treadmill Best Recommended List

Runner's World Magazine conducts an evaluation, to come up with... Read More

Manual Vs. Motorized Treadmills

When people go to purchase a treadmill, one of the... Read More

Exercise Bikes ? Discover The Magic

There are two types of exercise bikes available. The upright... Read More

Elliptical V Treadmill

Elliptical v Treadmill - Said The Salesman: I Peddle PedalsWhen... Read More

Folding Vs. Non-Folding Treadmills - Whats the Real Difference?

Most people buying a treadmill will be probably be faced... Read More

Elliptical Trainer Reviews Dont Get The Facts Straight

There are many misconceptions regarding elliptical trainers. I believe this... Read More

Ironman Triad Treadmill

The Ironman Triad treadmill is a made-in-Taiwan exercise demon that... Read More

Choosing A Home Exercise Equipment

Technology in the 21st century has made life much easier... Read More

Commercial Elliptical Machines

With the fitness craze that is going on in the... Read More

Features of Keys Treadmills

Keys treadmills have managed to build an impressive product range... Read More

How Can I Find The Treadmill I Want?

Treadmill ratings are published in lots of places. If you... Read More

Treadmill Reviews - Top 3 Things to Keep in Mind When Reading Treadmill Reviews

So you're excited about buying a treadmill. You're looking forward... Read More

Blood Pressure Monitor - Is Youre Blood Pressure OK?

The focus on reducing high blood pressure in today's society... Read More

Boost Your Health by Choosing the Perfect Treadmill

Treadmills are very popular methods of exercise. These exercise machines... Read More

Amazing Kettlebell Workout Produces Superior Results

Russian Kettlebells are amazing! These kettlebell workouts may be the... Read More