Effective Stability Ball Exercises

05/21/2012 Leave a comment

Photo Credit: LocalFitness.com

 

An exercise ball is a great way to develop your core strength, back and spine strength and improve your balance. Exercise balls can make exercise fun while you get in shape. Just sitting on an exercise ball will help develop your core strength and balance. Because the ball rolls around you are forced to engage your abdominal muscles and sit up straight to keep the ball stable. As the ball tries to roll underneath your body, you respond by moving your core and tightening your leg muscles, first the left then the right, to keep the ball stable. Try some more difficult exercise ball exercises to get a really good workout for your core, back and shoulder muscles.
Crunches on an exercise ball are moderately easy to perform but will fully engage all of your core and back muscles. Lie back on the ball with the ball under the middle of your back. Keep your feet flat on the floor, hip-width apart and your knees bent at a 90 degree angle. Cross your arms over your chest to prevent you from pulling yourself up using your hands behind your head. When you feel stable on the ball, lift your upper body up using your abdominal muscles. Avoid the urge to pull yourself up using your neck.
The bridge is an effective exercise to strengthen your back, chest, core and leg muscles. Begin by sitting on the exercise ball with your arms crossed over your chest. Slowly walk outward one step at a time while rolling the ball under your body. Roll the ball back toward your upper back until the top of your body forms a flat line from your hips to your chest. Make sure to keep your feet flat on the floor with your knees bent at a 90 degree angle. The upper leg, back and chest should form a straight line that is parallel to the floor. Hold this position for about 10 seconds and then roll back to the sitting position.
Push-ups are more effective with an exercise ball. Lie across the ball on your abdomen. Place your palms on the floor about shoulder width apart. Walk forward until the ball is resting underneath your thighs. Keep your feet together and your spine straight. Lower your upper body toward the floor by bending your elbows and then push back up.  Do 10 push-ups and increase the number of push-ups as your body grows stronger.

Filed under abdominal muscles, core, exercise ball, exercise equipment, strength

Relieve Lower Back Pain With Exercise

04/08/2012 Leave a comment

Photo Credit: Loveobx23 CC-BY-SA-3.0

Low back pain may result from overuse of the muscles and ligaments. Injuries to the muscles and ligaments also causes low back pain. You can get some relief from mild to moderate low back pain with stretching exercises. See a doctor to rule out serious injury, like a compression fracture or injured disk, before trying exercise to relieve low back pain. After your doctor has given you the go-ahead, try some of these exercises to help with low back pain:
Hip wagging is an exercise that will help to gently stretch out your sore muscles and ligaments in the lower back. Get on the floor on your hands and knees. Keep your spine straight from the top of your head to your tail bone. Look at the floor and spread your fingers slightly. Align your hands under your shoulders for stability. Place your knees slightly apart, about 4 to 6 inches. Slowly move only your hips to the left as far as you can without experiencing pain. Bring your hips back to the center and then slowly move your hips to the right. Repeat this exercise 10 to 15 times. 
Hip extensions can follow the hip wagging exercise since you are already in the “all fours” position. Bring your right knee under your body toward your head as far as you can. Do not bring your chin toward your knee but continue looking at the floor. Next, stretch your right leg straight out behind your body. Keep your spine and your leg in a straight line parallel to the floor. Hold the stretch for about 5 seconds and repeat the exercise 10 to 15 times. Repeat this exercise with the left leg. 
Sit up straight on a sturdy dining-style chair that does not have armrests. Straighten your spin by dropping your shoulders down and back about 1 to 2 inches. Look straight ahead and rest your hands comfortably on your knees. Slowly curl your body forward beginning with your neck, then your upper back and finally with your lower back. Reach forward with your hands as you bend until your palms are touching the floor in front of your feet. Hold this stretch for about 5 seconds. Slowly roll your body back upright beginning at your lower back, upward to your middle back, your shoulders and then your neck. Try to perform this exercise in a smooth rolling motion. Repeat 10 times. 
Stretching your back muscles from side to side can help improve flexibility and reduce low back pain. Stand up straight and relax your arms at your sides. Place your feet about hip-width apart. Bend your upper body toward the right from the shoulder, down your side to your hip. Hold the stretch for 5 seconds and the slowly return to the start position. Pause for 2 seconds and then bend toward the left. Repeat this exercise 10 times on each side. 

For more information about low back pain and exercises, see:

Filed under exercise, exercise ball, lower back, muscles, pain, spine

Stability Ball Exercises for a Strong, Toned Back

03/24/2012 Leave a comment

The stability ball, also called an exercise ball, is a superb way to improve your strength, flexibility and muscle tone. You can focus on your whole body or work specific muscle groups. Warm spring days are just around the corner and so are backless, short-sleeve and sleeveless fashions. You will want your shoulders, upper back and arms to be toned and firm for spring and summer fashions and trips to the beach. Try these three upper body strengthening and toning stability ball exercises to get you in shape fast.
Performing push-ups using a stability ball adds an extra dimension of strengthening and toning to the regular push-up.  Begin with the stability ball underneath your body with your hands and feet on the floor. Keep your palms flat on the floor directly under your shoulders. Breathe in and squeeze your abdominal muscles. Walk your body backward until the stability ball is under your stomach and extend your legs out, but keep your toes on the floor. Place your palms on the stability ball underneath your shoulders. Squeeze the ball with your hands and press upward with your arms to lift your body off the ball. Hold the position for a few seconds and then lower your body back toward the ball. Exhale when pushing upward and inhale when lowering your body back down. Keep your spine in a straight line from the top of your head to your heels. 
Photo Credit:  LocalFitness.com.au
Leg extensions strengthen your chest, arms and upper back. Start by draping your body over a stability ball placed under your stomach. Place your hands palms down on the floor under your shoulders. Breathe out and tighten your abdominal muscles. Lift your feet off the floor and try to keep your legs together. Make a straight line with your body from your head to  your heels. Point your toes for maximum extension. Hold this position for a few seconds. The longer you can  hold the position, the better. Exhale, relax and then repeat the extension. 

Concentrate on your back and shoulders with a shoulder extension workout. Position yourself on the stability ball with it in the middle of your body and your hands and feet on the floor. Stretch out your legs, but keep your toes on the floor. Walk backward until the ball is directly underneath your stomach and both legs are stretched out straight with your toes on the floor. Stretch your arms straight out in front of your body. Try to keep your body straight and avoid arching your back. Slowly bring your arms back until you form a Y shape. Continue bringing  your arms back until they are straight out from the shoulder and form a T shape. Hold this position for a few seconds and then bring your arms back to the start position. Breathe out and repeat the exercise. 

Filed under aerobic exercise, arms, back, chest, exercise ball, shoulders, stability ball

Fun Exercise Ball Workout

02/27/2012 Leave a comment

Photo Credit: LocalFitness.com.au
An exercise ball, also called a balance ball, is a great piece of equipment to develop balance and muscle strength. The exercise ball comes in a variety of sizes so that almost everyone can find a size that fits their body type and the intensity of their workout. The balance ball works large and small muscle groups as well as stimulating proprioceptors for a total body workout. Proprioceptors are sensors in the body that tell us where our body is in space and in relation to other objects. Proprioceptors let us know where a part of our body is in relation to the rest of our body. We can tell without looking if our knees are bent or if our hand is raised. Working out on an exercise ball can help sharpen proprioceptors for improved balance. 
Squats on an exercise ball help develop your core muscles, including your abdominal muscles and glutes. Stand up straight with an exercise ball between your lower back and a wall. Lean against the ball and hold your hands at your sides with your hands on your hips. Point your toes forward and slide your feet about hip-width apart. Try to keep your feet flat on the floor, squeeze your abdominal muscles and slowly lower your body toward the floor as if you are going to sit down on a chair. Stop when the top of your thighs are parallel to the floor and your knees are bent at a 90 degree angle. If you can’t go all the way to a “sitting” position, go as low as you can without pain and hold the position for 10 to 15 seconds. Exhale and push your body back to standing position. Repeat this exercise for 5 to 10 repetitions.
Stretches and bridges are good way to strengthen your abdomen, back, neck, arms and leg muscles. Get on the floor on your hands and knees and place the exercise ball under your belly. Lift and extend your right arm and your left leg. Stretch your arm and leg away from the center of your body out to to the sides. Hold the position for 10 to 15 seconds and return to the start position. Repeat this exercises with your left arm and your right leg. Breathe in and tighten your abs when stretching and then exhale when returning to the start position.  

Place the exercise ball on the floor and position it underneath your belly. Place your palms flat on the floor about shoulder-width apart with your fingers pointed forward. Keep your head, neck and spine in a straight line. Extend your legs in a straight line with your spine and slowly walk your body forward on  your hands. Keep your belly balanced on the ball and allow the ball to roll beneath your body. Go as far forward as you can. Beginners may want to stop when the ball is underneath their thighs. As you get stronger and your balance improves, walk forward until the ball is underneath your ankles. Walk back until the ball is back underneath your belly. 

Filed under balance, exercise ball, exercise equipment, stability ball