If you’ve been on the sidelines of the fitness world, it’s time to get on the ball! We’re talking, of course, about exercise balls. What are they? How do they benefit you? These questions and more will be answered in this comprehensive guide for beginners. Let’s get rolling!
What is an Exercise Ball?
An exercise ball is a large inflatable rubber or PVC ball used for strength training and core exercises.
It also goes by a few other names—stability balls, balance balls, Swiss Balls, or Pilates balls. The size of the ball can vary from 45 centimeters (18 inches) to 85 centimeters (34 inches).
Depending on your height and arm length when seated, you may need a larger or smaller ball for optimal performance.
What are the Benefits?
Using an exercise ball has many benefits that make it an ideal addition to any workout regimen. First and foremost, when used correctly, it helps improve your balance and coordination as well as strengthen your core muscles.
In addition, it can help with posture by keeping your spine in alignment while performing various exercises and stretches. Finally, using an exercise ball can be fun!
It adds variety to your workouts so you don’t get bored easily.
1. Improve balance and coordination
2. Strengthen core muscles
3. Help with posture
4. Adds variety to workouts
5. Fun!
6. Inexpensive
7. Easy to store
8. Portable
9. Many exercises available for all fitness levels
10. Can be used for other activities, such as yoga or Pilates
Types of Exercise Balls
There are several types of exercise balls available that offer different levels of difficulty depending on what type of workout you’re doing.
For instance, there are medicine balls which are weighted balls that come in a variety of weights ranging from 2 pounds to 25 pounds. They are typically used for explosive movements such as throwing or catching them during HIIT workouts or plyometric exercises.
There are also mini stability balls that can be used for ab exercises like crunches and sit-ups and balance exercises like planks and push-ups.
Finally, there is a wobble board which is similar to a mini stability ball but with added instability due to its curved shape which allows for more challenging full-body exercises such as squats and mountain climbers.
What Exercises Can You Do With An Exercise Ball?
Now that we know what an exercise ball is and what type of benefits it offers let’s take a look at some specific exercises you can do with one!
One popular move is called “the plank” which involves balancing on top of the stability ball while maintaining proper form throughout the entire movement (hips should stay level with head).
Other moves include lunges, mountain climbers, hip bridges (bending at the hips), Russian twists (twisting side-to-side), wall squats (squatting against a wall), and more!
Exercises You Can Do With An Exercise Ball
The list of exercises you can do with an exercise ball.
Ball marching with exercise ball
Start in a standing position and lift one leg off the ground, then march in place while holding the ball.
Ball squats with exercise ball
Begin with feet hip-width apart and hold the exercise ball above your head. Squat down to the floor with your arms extended, keeping the ball above your head. Move back to a standing position and repeat.
Plank on the exercise ball
The plank is a basic exercise that can be done with an exercise ball. To do this move, start in a push-up position with your palms flat on the ball. Your body should be in a straight line from your head to your heels. Hold this position for as long as you can, then repeat.
Ball sit-ups with exercise ball
Lie down on your back and place the ball between your feet. Engage your core and use your abs to lift up as far as you can, crunching the ball toward you. Slowly lower yourself back to the ground and repeat.
Ball leg lifts with exercise ball
Lie down on your back with the ball between your hands and feet. Lift both legs up keeping the ball in place and hold for 3 to 5 seconds before slowly returning them to the floor. Repeat for desired reps.
Ball circles with exercise ball
Begin in a plank position with your feet on the ball. Keeping your core engaged, move both feet around in small circles clockwise and then counterclockwise for 30 seconds.
Push up on the exercise ball
Start in a push-up position with your palms on the ball. Slowly lower yourself down until your chest is almost touching the ball, then push back up to starting position. Repeat for desired reps.
Seated ball balance with exercise ball
Start by sitting on the ground with your feet flat on the ball. Slowly roll the ball away from you until your lower back is off the floor, then hold for 3 seconds before returning to starting position. Repeat for desired reps.
Yoga/Pilates with exercise ball
Using an exercise ball while doing yoga or Pilates can help you to strengthen your core and other areas of the body. You can use the ball as a support while doing different poses such as cat/cow, mountain pose, and child’s pose.
Ball walks with exercise ball
Start by kneeling with the ball in front of you. Squeeze your core and slowly roll the ball forward, extending one leg out behind you as far as you can reach. Hold for 3 seconds before returning to starting position and repeating on the other side.
Bridge on the exercise ball
Lie on your back with the ball beneath your lower back. Lift up, squeezing your glutes and engaging your core, until both legs are in a straight line. Hold for 3 seconds before returning to starting position and repeating for desired reps.
Pelvic tilt on the exercise ball
Start by lying on your back with the ball between your shoulder blades. Engage your core and tilt your pelvis up, then hold for 3 to 5 seconds before slowly returning to starting position. Repeat for desired reps.
Shoulder stretch on the exercise ball
Start by lying on your back with the ball between your shoulder blades. Lift up one arm and hold for 3 seconds, then switch sides and repeat.
Chest lift on the exercise ball
Lie on your back with your feet flat on the floor and arms extended out to the sides. Press your lower back into the ball and lift up, engaging your core. Hold for 3 seconds before returning to starting position. Repeat for desired reps.
Ball twist with exercise ball
Start in a seated position with the ball between your legs. Twist to one side and then the other, holding each side for 3 seconds before returning to starting position. Repeat for desired reps.
Kneeling hip extension on the exercise ball
Start by kneeling next to the ball with one foot on the ball. Push your hips forward as you lift your leg off the ball and engage your glutes, then slowly lower back down to starting position. Repeat for desired reps before switching sides.
Triceps dip on the exercise ball
Start by sitting on the ground in front of the ball. Place your hands on the ball behind you and slowly lower yourself down until your arms are bent at a 90-degree angle. Push yourself back up to starting position and repeat for desired reps.
Back extension with exercise ball
Start by lying on your stomach with the ball placed between your shoulder blades. Engage your core and slowly lift up, then hold for 3 seconds before returning to starting position. Repeat for desired reps.
Hip lifts with exercise ball
Start by lying on your back with the ball between your knees. Lift your hips up, squeezing your glutes and engaging your core, then hold for 3 seconds before returning to starting position. Repeat for desired reps.
Knee folds on the exercise ball
Start by sitting on the ground with one leg bent at a 90-degree angle and your foot resting on the ball. Engage your core and slowly roll the ball forward until your knee is touching the floor, then push back up to starting position. Repeat for desired reps before switching sides.
Leg press on the exercise ball
Start in a seated position with the ball between your feet. Push your feet into the ball and slowly lift up, engaging your core, quads, and glutes. Hold for 3 seconds before returning to starting position. Repeat for desired reps.
Cooldown stretch on the exercise ball
Lie on top of the exercise ball and let gravity pull your body into a deep stretch for 2 minutes. Focus on breathing deeply and relaxing your body into the stretch. When you’re finished, slowly roll off the ball and onto the floor.
These are just a few of the many exercises that can be done with an exercise ball. With so much variety, you can mix it up and keep your workouts interesting!
Exercise Ball for Full Body Strengthening
Exercise balls are a great way to improve your strength and flexibility. They come in different sizes and colors, so you can find one that’s perfect for you.
Exercise balls are also a great way to tone your muscles and burn calories. If you’re looking for a full-body workout, try an exercise ball.
Exercise balls are a great way to strengthen your core, improve your balance, and tone your muscles. They’re also a lot of fun. So what are you waiting for? Get moving and get fit with an exercise ball.
What Size Exercise Ball for Exercise?
The size of your exercise ball will depend on your height. The general rule is that the ball should be four inches wider than the length from your hip to the floor. If you’re not sure, consult a fitness professional for advice on which size would be best for you.
It’s important to make sure the ball isn’t too big or too small. If it’s too big, you won’t be able to maintain proper form during your exercises. And if it’s too small, you could risk injury.
Make sure to buy a quality exercise ball that is designed for the exercises you’ll be doing so it will last for many years to come.
Choosing the Right Exercise Ball
Exercise balls are a great way to get a workout, but choosing the right one can be a bit tricky. If you’re too tall for the ball, you won’t be able to get a good workout.
And if you’re too short, the ball will end up being more of a nuisance than a help. So how do you choose the right exercise ball? The best way is to base it on your height.
- If you’re under 5 feet tall, you’ll need a ball that is 18 inches in diameter.
- For people between 5 and 5’6″, a ball that is 24 inches in diameter will suffice.
- If you’re between 5’6″ and 6’2″, you’ll need a ball that is 30 inches in diameter.
- And for those over 6’2″, a ball that is 36 inches in diameter should be used.
So there you have it! Now you know how to choose the right exercise ball based on your height. Get out there and start toning those muscles!
Using the Exercise Ball Correctly
The Exercise Ball, also known as the Swiss Ball, is a popular piece of equipment often used in physical therapy and fitness.
Exercise balls are designed to help improve balance and coordination while strengthening the core muscles. They are also great for rehabilitating injuries.
However, using an exercise ball correctly is essential for achieving these benefits. Here are some tips on how to get the most out of your Exercise Ball:
- Start by sitting on the ball with your feet flat on the ground. Slowly roll forward until the ball is underneath your thighs.
- When using the ball for exercises such as crunches, make sure to keep your back straight and avoid arching your spine.
- Avoid bouncing on the ball, as this can put undue stress on your joints and muscles.
- When you are finished with your Exercise Ball routine, gently roll off of the ball onto the floor.
Conclusion
So there you have it – everything you need to know about using an exercise ball!
From its benefits to different types available and even some basic moves anyone can do – now you’re ready to hit the gym armed with this new knowledge about how adding an exercise ball to your workouts could give your routine a boost!
So go ahead – grab yourself an exercise ball today and start feeling the burn tomorrow!