|
Author: Lynn Bode Article source: http://www.womenof.com/. Used with author's permission.
Chances are if you've stepped foot in a gym or watched a television fitness program in the past year then you've seen the "big balls". You've probably wondered what all the fuss is about. Well, they may look like something found on a children's playground, but don't be deceived. These balls offer one of the best methods for strengthening your abdominals and core.
That is why the fitness industry is jumping on the ball bandwagon. According to the 2003 Idea Fitness Programs and Equipment Survey, 89 percent of IDEA businesses were offering balls to their customers and 71 percent had added ball group fitness classes in 2003.
Find it hard to believe that simply sitting, rolling or bouncing on a big inflatable ball can make you more fit? Read on to learn just how effective ball fitness can be.
While they are somewhat of a new craze in the public domain, the ball (commonly known as stability ball, fitness ball, Swiss ball, physio ball, etc) was used as early as the 1960s. It originally was used by physical therapist to assist with rehabilitation.
But, the ball is far more versatile and valuable then simply for re-hab use. It is a very inexpensive piece of equipment that offers a total body workout while also improving your balance. There are literally hundreds of different exercises that can be used with the ball. And, both beginners and advanced exercises can benefit from it. Plus, children to seniors can use it.
What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. For example, lying on a bench to perform tricep extensions is a good exercise but it's limited to working primarily just the triceps. However, perform that same move on a stability ball and you have created an unstable environment. Additional muscles are activated that work to keep you balanced on the ball. That means you are now working harder and essentially getting more bang for your buck while not increasing your exercise time.
So, if you haven't already gotten on the ball, it's time to give it a try. You may think that your workout already provides everything you need but chances are you are focusing the majority of your exercise time on the lower body. It is essential to concentrate fitness time on your core, which is responsible for stabilizing the rest of your body. Having a strong core improves your performance in all activities, not just exercise but also daily activities like carrying groceries. The ball can help improve your posture, balance, and core strength. Virtually every exercise performed on the ball works your core area. And, yes, it can even help you get that sought-after six-pack!
Before you try out the ball be sure to choose the right size and firmness. The harder the ball is then the more difficult the exercise move will be. Therefore, beginners should probably choose a ball that is softer (e.g. not overly inflated). Also, it is important to choose the right size based on your height. The ball manufacturer or your fitness center can provide height guidelines.
As previously mentioned, the ball can be used for a total body workout. With the ball you can work your legs, arms, chest, back, abdominals and you can even get a cardio workout by doing such moves as sitting jumping jacks. 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 behind head for support. Using your abdominal muscles slowly raise up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Do not strain neck by pulling on it with hands. Keep elbows out to your side. 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. About The Author
Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout and to sign-up for their monthly fitness newsletter. Fitness professionals, visit: http://www.trainerforce.com
Diet Pills And Supplements
Here is some information to consider when deciding whether or not to use diet pills or weight loss supplements.
Change Your Life Forever with New Medical Breakthrough Treatment for Depression
Change Your Life Forever with a New Medical Breakthrough Treatment for Depression. The imminent FDA approval of the first ever long-term treament option for chr...
How To Turn Business Losses Into Cash Flow
When the typical new business operator starts a business, they concentrate on making the business succeed. That is necessary but not the only thing that a busi...
Change 101: How to Handle the Changes that Come Your Way
One way to think about this is that change is like waves on the beach. Just like change, waves are relentless, can be very powerful, and there's really only thr...
Weight Loss for Good: The Cold Hard Truth!
Weight loss for good is about deep motivated and desires, determining your true beliefs behind the behaviors, and developing a great support system.
Awaken!
The entire world is in a perpetual sleep, and have no knowledge of God, nor consider His ways. Find out how what it means to awaken, and what are its benefits.
Skills Make Labor More Valuable
As you know by now, if you have been a long time subscriber to our weekly E-zine, I'm a very big proponent of activity, labor and discipline. In fact I devoted ...
The Joys of Self-Pleasure!
Manually pleasuring yourself should be as natural as sex itself.
Late Night Adventures with Your Children
Vacations are fun! Weekends with the family are nice. But, Late Night Adventures are "simply marvelous". If you really want to shine in your child's eyes o...
No Horse is Too Dead to Beat!
For these and many other reasons any horse is worth persistence, persistence and more persistence...
Customer Service and The Human Experience
Historically, customer service was delivered over the phone or in person. Customers didn't have many choices, and switching to competitors was cumbersome. Today...
Security in Todays World
There are many things in life that are worth protecting. Our children, our valuables, our resources and of course, ourselves. Only twenty years ago, if security...
Floral Arranging as a Hobby
Learn how to create beautiful flower arrangements for your own home or for gifts for family and friends. Floral design and flower arranging home study courses. ...
Family Meal Planning Made Easy
Family meal planning doesn't have to be difficult or time-consuming. In fact, taking a little time to plan ahead can actually save you lots of money and time s...
The Numbers Dont Lie!
It's true. They don't. That's why you should look at the numbers whenever you're searching for answers. Let me explain... A lot of times, I'll start cruisin' th...
Packing a Backpack - A Guide
The key to packing your backpack is to achieve even weight distribution. You can achieve this by dividing the pack into three areas. This artcle describes exact...
A Look at Electrician Training
Once you've selected the school you wish to attend, gone through the application procedures and started to train you'll get a better idea of what area you'd lik...
Bathroom Ceramic Tile - Tips for Using Ceramic Custom Tile
Bathroom ceramic tile is a good choice because of its durability, resistance to dampness and its ease of cleaning. Bathroom ceramic tile can range from inexpen...
Body Talk
"What is always speaking silently is the body," said Norman O. Brown. How can we tune in to the silent language of the body? Many people believe it's learning h...
Unusual Breeding Behaviour in Wild Caught Archocentrus Sajica
A article about unusual observation made regarding the breeding behaviour in wild caught Archocentrus sajica.
Entrepreneur Lashes Out at Linear Thinking Government Regulators
That's easy for them to say; Ever try to make a payroll? Didn't think so. Word on the Street; Over Regulation in the US is Making us the Laughing Stock of the ...
Network Marketing Training: The MLM Millionaires Big 3 MLM Recruiting Secrets
What are the secrets to recruiting that millionaires know and the average do not? Read on!
Finding and Collecting Lost Coins
You may collect old rare coins but there are ways to earn money from coins that have been used in more recent times.
Shemale Breast Enlargement
This article discusses how transgender females can develop female-like breast tissue by taking a natural supplement designed to increase stimulation of the glan...
|
Print this page