PLAY BALL AND GET FIT

If you’ve shown any interest in fitness recently – either on TV or at the gym – then you’ve probably seen a lot of large balls floating around. A lot of people don’t realize that these balls (often known as stability balls, fitness balls and swiss balls) are great to use to get in shape – especially if you want to build up your core and your abdominals.

The ball is big business in the gym – you can workout with it on your own or take a special classes designed around them. And, it’s fun too – although sitting, bouncing and rolling on a ball may seem a little weird to start with you’ll soon see the fitness benefits!

Originally designed for rehabilitation and physical therapy, the ball can give you a full body workout AND improve your balance and stabilization. It can be used by anyone of any age and fitness level. You’ll never get bored with it as there are hundreds of ways to use it to keep fit. The ball can be used for a total cardio workout as well as on individual exercises for your arms, legs, back, chest and abdominals.

The ball works because it utilizes many muscles at once... while making your body work to keep its balance. Doing standard workout exercises on this unstable surface makes your workouts more effective. You’ll use extra muscles to keep your balance. You'll find that you get more done in less time and that means more calories burned more efficiently!

A good ball workout also stops you from spending too much time working on your upper body.. which is a common fitness mistake. The ball makes you concentrate on your core (abdominals) which in turn stabilizes your entire body as a whole. This can improve your performance in sports, at the gym and in your day to day life as well. It works on your posture, balance and core strength all at the same time.

You can purchase great fitness balls here

It’s important to choose the right sized ball and to think about how firm the surface is. As a general rule a harder ball will make any exercise more difficult so you’ll have a harder workout. So, newbies should pick a softer ball and work up. Remember that your height is an issue here – your gym should be able to help you choose the right ball for your height.

Below are a few examples of the types of exercises that can be done with the stability ball.

Oblique Twist:
Begin lying with ball resting under your back. Place hands to your forehead for support. Using your abdominal muscles slowly pull your navel down and lift your shoulder blades off of the ball rotating left shoulder toward right hip. Do not pull the neck. Keep elbows forward, facing toward the knees. Return to starting position and repeat then switch sides.

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 away from you. Slowly separate your arms in a circular motion and bend your elbows slightly as lower your arms down and rotate your palms to face each other. Return to start position and repeat.

Squat Against Wall:
Lean your back against a ball that is placed against a wall and stand with your feet hip-width apart and about a foot away from the wall. Keep your back in a straight position. 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.

If you don't have a stability ball, they are very inexpensive and certainly worth the investment. Here, you'll find a variety of fitness balls at my Active-Beauty fitness store. Enjoy!