When you use a stability ball, your body automatically engages your stabilizer muscles for balance. You can work major muscles, especially your core, by doing a variety of exercises with a stability ball. No matter how advanced you become, stability balls will always continue to work your core, even when using it starts to feel easier.
Your Round Seat
Several studies have found that sitting for most of the day significantly raises your risks for heart disease, obesity and even back pain. For this reason, some experts recommend sitting on a stability ball instead of a regular chair for several reasons. For starters, sitting on a ball helps engage your core for improved posture. This helps prevent back pain. Sitting on a stability ball while working, or even while watching TV, also burns more calories than sitting in a chair.
Ball for Flexibility
Stability balls are great tools for stretching, because unlike bands or stretching on the floor, your core continues to be strengthened. Bend your knees on the floor with the ball in front of you. Next, place one arm on the ball, with your thumb pointed up towards the ceiling. Using your arm, roll the ball towards you and then away from you. Another stretch for your upper back involves keeping the arm extended the entire time without moving the ball. Don’t forget to switch arms.
You can do a chest stretch by lying on the ball with your neck and entire back resting on the ball, your hips and legs off the ball and your legs bent at a 90-degree angle. With arms out at your sides and your head back, keep your arms extended for at least 30 seconds while your chest muscles stretch out.
Using a stability ball is a great way to work specific muscle groups and your core at the same time. You'll also burn more calories lying on a stability ball instead of a workout bench. For the chest press, lie on the ball. Your feet should be placed on the ground with your legs bent at a 90-degree angle. While holding your dumbbells, walk your feet forward so the ball supports your back and neck. Perform your chest press by lifting the dumbbells towards the ceiling, without locking your elbows as your arms extend. Bring your arms back down, with the arms bent just enough so that the elbows never go below shoulder level. That is one repetition. The weight of the dumbbells you use and the number of repetitions you do will depend on your specific goals, but for a beginner, 12 to 15 repetitions while using dumbbells weighing five to 10 pounds is sufficient.
You can also use the ball to do other resistance exercises. To perform bicep curls, for example, sit on the stability ball with your feet on the ground and your legs bent, as if you were sitting in a chair. Your form should be the same whether you are using cables or dumbbells. Start with your arms straight down towards the ground, palms facing up. You will then bring your hands up to your shoulders by bending at the elbows. Once there is about a fist-size distance between your hands and shoulders, bring the weight back down to where you began. Keep your upper arms stable while you lift and lower your forearm.
Tips and Suggestions
The ball size you should use depends on your height. The small stability balls are best for shorter people, while larger balls are best for taller people. You know you have the right sized stability ball if your legs make a 90-degree angle and your feet rest flat on the ground when you sit on it. The more blown up the ball is, the harder the exercise will be to do on it. Deflate the ball to make balancing on the ball easier. Although stability balls are a great way to build your balance, use caution when using one so you don't fall off it.
- National Academy of Sports Medicine: Essentials of Personal Fitness Training
- American Council on Exercise: Strengthen Your Abdominals with Stability Balls
- Health Magazine: Is your desk job bad for your health; Harding, Anne
- National Public Radio: Sitting All Day: Worse For You Than You Might Think; Neighmond, Patti
- Keith Brofsky/Photodisc/Getty Images