Stability Ball Exercises - Stability Ball Workouts
Stability Ball Exercises and Workouts to Build a Strong Body and Strong Core.
Inside This Article
-What is Stability Ball?
A stability ball is a large ball that is made of soft PVC and inflated with air. It was initially designed to be used for exercise and physical therapy, but today it is common to see them also being used in place of desk chairs at the office!
Prior to beginning an exercise program using stability ball, it will be necessary to choose the correct size ball for your body type.
Although exercising with a stability ball will offer a great overall workout, there are some exercises that can be used when seeking to target specific areas of the body.
Using a stability ball is a great way to strengthen and tone the abdominal muscles and leg muscles.
Everyone can reap the benefits of incorporating a stability ball into an exercise program. However, here are a couple of points for women to consider that may help to make the decision easier.
A simple workout that can be done using a stability ball and that will incorporate several key areas of the body includes a knee push-up, an abdominal crunch, and a lunge. For each of these exercises, strive to do six repetitions in the beginning. If you cannot do six, do only as many as you can comfortably complete. Increase the repetitions when you have successfully reached your goal.
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Disclaimer - (It is best to consult with your doctor before beginning any exercise program.)
Common Stability Ball Questions and Answers
A stability ball is a large air-filled ball that is used in exercising. The ball may be used as a prop or bench. It may be incorporated into strength and cardio exercises. It is a versatile piece of equipment that is a great tool to have in your home gym. Here are some common questions people ask about stability balls.
1. How do I measure an inflated stability ball?
You stability ball should come with a measuring tape. Sometimes they have a hole in one end that you hook over the air plug area. You can hook it on there or simply just wrap it around the ball to take the measurement.
2. What size of stability ball should I buy?
Stability balls should be bought in the size that corresponds with your height. You should find this information on the package.
3. How to do seated stability ball squats?
Seated squats on the stability ball are not usually done. Typically squats with the ball are done by placing the ball between your back and a wall and squatting while using the ball to guide you and for stability.
4. How much air is needed to inflate stability ball?
The manufacturer's instructions should be followed when filling your stability ball. Typically, a measuring device is included to ensure you know how much air to put in the ball. You probably will need some type of air pump. Electric pumps usually work the best and are the easiest type of pump to use to inflate a stability ball.
5. How to do a stability ball leg curl?
Leg curls with the stability ball are done by lying on the floor with calves on the ball. You then use your legs to draw the ball towards you, bending your legs and then straightening the legs to push the ball out.
Crunches with the stability ball are done by lying on the ball and balancing to keep the ball stable while doing crunches. Crunches can also be done by resting the feet on the ball and holding the hips up while crunching. This is an advanced version of the ball crunch.
7. How do I know what size stability ball I need?
Look on the package. There are instructions for choosing a stability ball based on your height. The size is based on your height because the idea is to be able to sit on the ball with your feet flat on the ground and legs parallel to the ground. You should not have trouble reaching the ground or feel too big for the ball.
8. How to use a stability ball to help children?
Children find the stability ball to be a fun way to get exercise. They can be taught exercises or just allowed to play on the ball. It can also be used for therapy in special needs children to help with muscle strength and coordination.
9. What types of exercises can be done with the stability ball?
You can do almost any type of toning exercise on the stability ball. Common exercises are crunches, hamstring curls and pushups. It can also be used for cardio exercises.
10. What are stability ball curls?
Stability ball curls simply refer to hamstring curls or leg extensions that are done using the ball. The legs are put on the ball and the move is done by rolling the ball back and forth, using the hamstring muscles.
11. What is a bow sues stability ball?
A bow sues is actually spelled bosu and it is like a stability ball. It is half a ball that sits flat on the ground with the ball side up and used for exercises. Most exercises involve standing on the ball or leaning against it. This type of stability ball is actually more stable than the traditional stability ball because of he flat surface which ensures it does not roll away.
12. What is a mini stability ball?
A mini stability ball is a small version of a regular stability ball. Instead of sitting on it, the ball is used by holding it or leaning against it. This ball is generally used only for toning exercises. However, it could be thrown around or incorporated into some cardio routines.
13. What is right size stability ball for me?
The correct sized ball will be based on your height. 30cm balls are for those under 54 inches and 45cm balls are for those 54 to 60 inches.
Many of the common questions about choosing a stability ball can be answered on the packaging. Some of the answers here are things not addressed by packaging or by the inserts in the package. You can find all types of exercise information about using stability balls. These balls can be a great exercise tool that you can have a lot of fun with.
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