Using Stability Balls for Strength and More

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Using Stability Balls for Strength and More

Shannon Kietzman, Contributing Writer

Stability balls are a great piece of equipment to use in when trying to get a complete home work out.  Unlike may other pieces of workout equipment, stability balls are not just a fad that will be out of use in a few years.  In fact, stability balls are being utilized by more and more fitness experts and by athletes looking to lose weight and get fit.

Getting Fit with the Help of Stability Balls

Stability balls can help you increase your level of fitness in a number of different ways.  More specifically, you can use them to help you with:

• Weight Training
• Abdominal Training
• Flexibility
• Stability

As the name implies, stability balls can be used to put your body in a generally unstable environment so it can learn to become more stable.  As you work on your stability, however, you will also work the muscles.  When lying on the stability ball, for example, you have to use your leg and abdominal muscles in order to gain stability and keep from falling off of the ball.  This works those muscles in the same way a crunch or chest press works. 

When weight lifting, stability balls can also serve as your bench.  In this way, you can get even more out of your workout routine by incorporating your bottom, your legs, and your abs in your routine.  The same is true with abdominal training, as you will use even more muscles when you perform twists, crunches, and other exercises on the stability ball.  Even simply sitting on a stability ball can help you increase your muscle tone and stability. 

Picking the Right Ball

In order to get the proper workout from your stability ball, you need to choose the one that suits your needs.  First, it needs to be the proper size to suit your height.  You can test the size of the ball by simply sitting on it and making certain your knees are level with your hips while you are in the sitting position.  In general, the sizes of the balls correspond to the following heights:

• 4'11” – 5'4” needs a 55 cm ball
• 5'5” – 5'11” needs a 65 cm ball
• 6'0” – 6'7” needs a 75 cm ball

Even if you are overweight or obese, you can still use one of these balls to get a great workout.  Many of these balls are designed to be burst-resistant for weights of up to 600 pounds or even more.

Trying Out New Exercises

In addition to performing traditional forms of exercise while on the stability ball, you might also want to try some of these exercises as well:

• Supine Trunk Curl – Lay on the ball with it pushed against the center of your back, and then press your lower back into the ball while tightening your abdominal muscles.  Curl your rib cage toward your pelvis and then slowly return to your starting position.
• Supine Oblique Curl – Lay with the ball beneath the center of your back and stagger your feet and rotate your hips to the side.  Mover your rib cage in a diagonal motion toward your legs while anchoring your lower hip to the ball.  Make certain your neck and pelvis remain stable as you move your rib cage.
• Forward Transverse Roll – Kneel on the floor with your forearms placed on the ball.  Keep your arms and hips located at a 90 degree angle and then roll the ball forward.  Extend both your legs and arms at the same time while contracting your abdominal muscles.  Roll forward while being careful to avoid compressing your spine and then return to your original position.

With the help of the stability ball and these great exercises, you will enjoy a full body workout that will allow you to enjoy a new level of fitness.

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