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What Different Types of Exercises Can You Do With an Exercise Ball?

As children, there was nothing more fun than playing with that favorite ball. Unfortunately, we eventually grow out of it and it finds its place in ball heaven to never be played with again. However, the end of childhood doesn’t mean that a good old inflatable ball can’t have a permanent place in our lives. In fact, there are inflatable balls that are made for adults to have fun with. And that would be the stability exercise ball.

The stability  ball is a great way for the individual to receive a workout of their core muscles, which are the muscles that keep us balanced. How this is achieved on the exercise ball is that certain exercises are conducted that require both the body and the ball to be balanced. The goal is to keep the ball from rolling out from underneath you and in the process you are receiving an excellent core workout.

There are a vast number of exercises that can be done, but there are 10 exercises that can be a lot of fun and those exercises are:

1. Squats: Hold the ball between your lower back and the wall. Slowly bend at your knees and hips in order to achieve a sitting position. Make sure the ball stays between you and the wall. Return to the standing position and repeat this between 8 and 15 times to strengthen the legs and hips.

2. Birddogs: You want to get on all fours like a dog with the exercise ball under your stomach. You are now going to extend an arm and a leg that are opposite from each other off of the floor at the same time and keep the ball balanced beneath you. Repeat this o 8 times for each side to strengthen arms and legs

3. Subpine Bridges: Have your hands on your hips while sitting on the ball and start walking. The ball should roll out until it gets to your head and your shoulders, then walk back to go back to the sitting position. Repeat this 8 to 15 times to strengthen the thighs and buttocks.

4. Pushups: Put the stability ball underneath your stomach and have your palms flat on the floor. Walk out with your hands until the ball is somewhere between your hips and your ankles. Now bend your elbows to do pushups. Repeat this 8 to 10 times to work the upper arms

5. Abdominal tucks: Being in the same position as with pushups except with the ball under the knees, tuck the knees to make the ball roll toward the ankles and then return to the beginning position. Repeat 8 to 15 times.

6. Hamstring curls: This one requires you to lie on your back. With your palms flat on the floor, the ball should be under your hills. From here you will slightly bend your knees while lifting our hips to bring the ball toward your buttocks. Repeat 8 times.

7. Crunches: Crunches benefit the abdomen and the mid-back should be against the ball with feet shoulder-width apart flat on the floor. Your hands should also be behind your head and repeat 8 to 10 times.

8. Walk-outs: Walk back and forth with the ball under your belly, walking out with your hands until the ball reaches your ankles. Repeat 6 to 8 times for abs and upper arms.

9. Balance: Sit on the ball with hands on hips and spine straight and lift one foot at a time. Repeat with each leg 8 times to balance your core.

10. T, Y, I: This exercise has you placing the ball between the hips and thighs while keeping the knees bent and the toes down and moving the arms into a T position, a Y position, and then an I. Repeat this 4 times to strengthen abdominals and shoulders.

These fun exercises are a great way for you to get in shape.

stability ball chair

What is Yamuna Body Rolling?

Yamuna Body Rolling is a fitness concept geared around exercise balls. It is a combination of yoga and ball-based exercise practices. Yamuna has specifically designed their equipment to work safely and effectively. Anyone who has experience with yoga, stretching exercises, or general fitness can see benefits from this method.

We all know the benefits of a professional massage. One of the main advantages of a massage is the way the massagers uses his or her hands to move around the muscles and loosen them. Unfortunately, most of us do not have access to a full time masseuse.

The issue with most muscle tightness lies in the tendons, where the muscle attaches to the bone. Many people concentrate on stretching the muscle but ignore the tendons, which is where most of the stress lays. Yamuna Body Rolling focuses on the muscles from tendon to tendon, releasing all tightness from the muscle.

Body rolling involves using six and ten inch balls with the exercise. The ball lays on the floor and the body rolls over it, using the body’s weight to work the ball into stressed muscles. Consider the ball as a replacement for the masseuse’s hands. The ball works the muscle from connection point on one bone to the other. The gradual rubbing and elongation is the benefit. The balls work to eliminate muscle tension by softly kneading the tissue, releasing stress and improving circulation. Think of it as a cross between a massage and yoga stretching.

Most routines can be done in a matter of 15 minutes, and Yamuna includes DVD routines with all of there products. It can easily become a daily routine for muscle relaxation. Check out Yamuna Body Rolling today.

Find out more about Yamuna Body Rolling.

Yamuna Body Rolling is an easy way to improve your fitness and health.

Exercise Ball (Stability Ball) Guide

Does Size Matter? Guide to Picking the Right Stability Ball

The Stability Ball, or Exercise Ball, is a fairly new addition to fitness equipment that has only been around for a few years now. The idea is that sitting, kneeling, or just bracing yourself on an unstable surface, activates more core muscle recruitment. It is a great piece of equipement that really makes the midsection work to keep you balanced on the ball. But there are so many different sizes out there. You just need to find the size that is right for you.

A good basic guideline is that you should pick a ball that when inflated, your knees make a 90 degree angle when sitting on the ball. It should be mentioned that the more air in the ball, the difficult the exercise will be. But for a beginner, if you are under 5′5 you would work best with a 55″ ball. If you are over 5′5, you would get the most out of a 65″ ball.

Remember that anything you do with your regular workout, can be done with a stability ball. The only difference is that your abs will need to focus more on keeping your body from falling over. The most common exercise for an exercise ball is the exercise ball crunch. There are many different ways to do this exercise to increase the tension on the abs. One is, as stated above, inflating the ball more; and another is that as you lay on the ball, the farther apart you spread you legs, the less tension is on the abs and more on the legs stabilizing the body. The closer your feet are to each other, the more stabilizer muscles you use in your midsection and less on the legs.

Remember: under 5′5 uses a 55″, over 5′5 uses 65″. Your legs should make very close to a 90 degree angle when sitting on the ball. And proper form is always key.

Siraco&Sophie asked:


I am wanting peoples opinion on which workout DVD do they think is one of the best? Does the ones with the exercise ball work good? Also what is the best thing or machine to buy for your abs? I had a baby and really want to lose this belly.

Samantha

ripping_thunder asked:


I have a small library and am always interested in acquiring new dvd’s. I find that I get bored really easily, so the more choice I have, the more apt I am to stick to my routine. So what are your faves, and why?

Oh, mine is currently the 10 Minute Solution Fitness Ball Workouts.

Helen