Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Have a Ball With Stability Ball Exercise


Whether you call them a stability ball, swiss ball, or exercise ball, there are so many great benefits to exercising with a stability ball in your home workouts.

Stability Ball Benefits

Besides providing balance training, (an often overlooked component in most exercise programs) stability balls work your core in almost every exercise that is performed, and work multiple muscles at one time while forcing your body to balance itself. So your core will be better prepared to support the rest of your body in whatever activity you do. They are versatile too:

1. The ball can be used at home or at your gym.

2. All ages, and levels of fitness can benefit from stability ball training.

3. An exercise ball is portable and light weight.

4. An exercise ball is inexpensive.

5. Requires little if any maintenance.

Stability Ball Workout Tips

Use your exercise ball for a total body workout. You can work your legs, arms, chest, back, and abdominals. Try some of these in your stability ball training:

Supine Oblique Curl

Start with the top of the ball beneath the center of the back, then stagger your feet and turn hips to one side. Anchor the lower hip to the ball and move the rib cage at a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.

Forward Transverse Roll

Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90 degree angle. From this starting position, roll the ball forward as you extend your arms and legs simultaneously. Contract your abdominals to help support your lower back, which should not be strained. Roll as far forward as possible without compressing the spine, drooping the shoulders, or rounding the torso. Return to starting position.

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 each other. Slowly separate your arms in a circular motion and bend your elbows slightly as lower your arms down until your upper arms are parallel to the ground. Return to start position and repeat.

Wall Squats

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

Shoulder Retraction

Kneel over the ball. Tuck your hips into the ball and rest your abs against it. Hold a dumbbell in each hand, with your arms relaxed and at the sides of the ball, palms facing back. Pull your shoulder blades back. Pull your arms up, bending at your elbows to form right angles until they are parallel with your shoulders. Return to the starting postion.

Don't Forget to Stretch

The American Council on Exercise suggests the following simple yet effective stretches on the ball:

Back Extension - Start in a seated position with your fingertips supporting the back of your head both your elbows out. Walk your feet out until your upper back is lying on the ball while continuing to support your head and back. For a more intense stretch, lengthen your arms overhead and straighten your legs - breathe deeply and hold the stretch.

Kneeling Side - Start by kneeling upright on a mat with the ball at the side of your right hip, place your right hand on the ball and your left arm hanging close to your torso. Sweep your left arm in a wide arc up and over your head and back to the starting position. Hold the final arc in a lifted position 10-30 seconds for a static stretch and repeat three to five times.

Pelvic Circles - Start in a seated base position. Slowly circle your hips clockwise three to five times; reverse, circling counterclockwise. Focus on releasing tension in the hips and lower back.

You can't go wrong with such a versatile and inexpensive piece of equipment. If you are looking for a simple and highly effective way to change a workout routine, look into doing your exercise on a stability ball.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

--

You have permission to publish this article electronically, without changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article.

©Rick DeToma

Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at:http://www.tailored-fitness-home-workouts.com/contact.html

Get more tips like these and a bonus too, by subscribing to Tailored Fitness News at:http://www.tailored-fitness-home-workouts.com/newsletter.html


MORE RESOURCES:

CBS Local

Yogurt Could Be The Solution To Clearing Up Acne
CBS Local
PITTSBURGH (KDKA) – The solution to clearing up acne may not be in your medicine cabinet, but rather in your refrigerator. To fight acne, you might get a little help from yogurt. “Right now I recommend Greek yogurt, Activa yogurt, yogurt with a lot of ...



Wired

This App Fights Acne (It's Not Nearly as Silly as It Sounds)
Wired
Ray Bradford is convinced technology will change the way we interact with our doctors. And it starts with an iPhone app that lets you get prescription drugs for your acne. With Spruce, out today, Bradford's taking a fresh approach to the strange ...
The Acne-Treating Spruce App Is The Latest Frontier In TelemedicineBustle
App Designed to Treat Acne via Remote DermatologistPSFK
Got Acne? Believe It or Not, There's an App for That.Big Think
Design & Trend -FierceMobileIT -Medical Daily
all 15 news articles »


Style.com

Acne Studios Launches Underwear Line
Style.com
The collection as a whole features the Acne Studios logo emblazoned on the waistbands and comes in a series of neutral colors, the rationale for which Acne Studios creative director Jonny Johansson explains thusly: “Underwear should be beige or ...
Acne's New Underwear Line Will Make You Get Rid of Your Old Boxer BriefsComplex.com
Acne Studios Reveals Underwear LineFashion Times

all 3 news articles »


How to get rid of acne in 30 days: newest revolutionary acne treatment that ...
KSWT-TV
85% of people have acne at some point in their lives. Although acne usually begins in puberty, adults at any age can also develop acne. Most people spend hundreds and thousands of dollars on creams, gels, pills and acne treatment and still don't get ...



Clash Magazine

Acne Studios: #underwearmemos
Clash Magazine
Creative director of Acne Studios, Jonny Johansson claims he prefers “no underwear” hence the label's new collection of undergarments is almost exclusively beige and flesh tone. Brandishing names such as Konrad, Juergen and Harald, the line is ...



17 Unfair Struggles Of Having Acne As An Adult
Bustle
When all of my friends started getting acne in the 6th grade, my face stayed blissfully clear. And I bragged about this miracle like a psychopath, idiotically announcing to everyone that I was never going to get zits, ever! If you've ever studied Greek ...



Wall Street Journal

Can Micro-Needling Improve the Appearance of Wrinkles and Acne Scars?
Wall Street Journal
The Verdict: Several published studies have found micro-needling, when applied by a doctor, is effective against acne scars. But dermatologists urge caution in doing it at home because of the risk of infection and scarring. And a recent scientific ...

and more »


WJXT Jacksonville

New device eases appearance of acne scars
WJXT Jacksonville
She says a device called the Icon XD Laser can help ease the appearance of all types of acne scars. The infrared light laser works deep under the skin to remove abnormal areas of skin that form the scar and sends a signal to replace it with new skin.



Medical News Today

Could compound in red wine, grapes treat acne?
Medical News Today
A new study published in the journal Dermatology and Therapy claims a compound derived from red grapes and found in red wine - resveratrol - may be an effective treatment for acne, particularly when combined with an already existing medication for the ...
Red Wine Treats Acne Too?! Well, Sort Of...Nature World News
Compound Found In Red Wine May Help Clear Acne, So Go Ahead And Pour ...Bustle (satire) (press release) (registration)
Can Resveratrol, A Compound In Grapes, Treat Acne?The Inquisitr
University Herald -Food World News -Cleveland Leader
all 9 news articles »


Harley Medical News

Acne Solutions
Harley Medical News
Acne skin is a physical condition that can have quite an impact on self confidence. Many skin problems are associated with the external environment but for Acne it may also be the effect of hormones. The Harley Medical Group has a number of effective ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.