Yoga Props > Your balance ball is a round, bouncy exercise buddy.
If your exercise routine is putting you to sleep, it may be time to recruit a buddy— a round, bouncy one.
A balance ball (also called an exercise ball or yoga ball) can add a fun element to your exercise routine. Balance balls are amazingly versatile: you can work out your entire body, particularly your “core” (upper and lower abdominal muscles, obliques, and back muscles).
When you exercise on the ball, you get twice the bang for your buck. Here’s why: If you sit on one while lifting weights for example, your core simultaneously works to stay balanced and maintain an upright position. It’s like getting 2 exercises at once. This applies to just about any move you do with a yoga ball, from push-ups to bench presses to Russian Twists to many more. A strong core helps to support your spine, which encourages proper posture and decreases back and neck problems.
If you’ve never worked on a yoga ball before, an instructional DVD is probably a good investment… Balance Ball: Core Cross Train
Balance ball selection: size matters.
Exercise balls make an inexpensive, highly versatile addition to your exercise /yoga props. Be sure to choose one made of anti-burst plastic and able to withstand up to 600 pounds of pressure. I’ve known people— my darling hubby for one— who, in the throes of a vigorous workout, sat down too hard and burst the ball. Luckily, he wasn’t hurt, but this type of incident has surely bruised a few tailbones, or worse. (By the way, that’s him in the demonstration photos below.)
Exercise balls come in 3 standard sizes. Recommended sizes according to height are:
- Under 5′6” — 55 cm
- 5′7” to 6′0” — 65 cm
- Over 6′ tall — 75 cm
Here a few exercises that are made more difficult by using a balance ball:
Squat:
Targets these body parts: glutes, tops of thighs, hamstrings
Why doing it on the balance ball is more effective: Holding the ball out in front of you makes it harder than a traditional squat because it engages, and thus strengthens, your core muscles.
Steps:
- Stand up straight and tall, feet should be hips-width apart (toes pointed at 11 and 1 pm);
- Hold the ball out in front of you at chest level;
- Bend at the knees, keeping your back straight, chin high and thighs parallel to the ground. The ball should stay out in front of you;
- Straighten your legs;
- Repeat 8 to 10 times.
Tips:
- Focus on keeping your abdominal muscles engaged
- Put your weight on your heel
- Don’t let your toes get scrunched in your shoes
Crunch:
Targets these body parts: front abdominals and obliques
Why doing it on the balance ball is more effective: You’ll have a wider range of motion than you would on a bench or other unyielding surface. You can also change the level of difficulty according to the distance between your feet: the wider you place them, the less difficult the challenge.
Steps:
- Lie on the ball, face up. The small of your back should be directly on top of the ball;
- Clasp your hands behind your head and ground your feet;
- Contract your abs then use them to lift your torso straight up. Relax and lower your arms and head;
- Repeat 12 to 14 times.
Tips:
- Point your chin straight ahead the entire time
- Suck in your abdominal muscles
- Support your head with your hands to remove all tension from your neck
Push Ups:
Targets these body parts: abdominals, lower back, chest, shoulders, triceps.
Why doing it on the balance ball is more effective: You’ll work your upper body simultaneously with your core.
Steps:
- Kneel in front of the ball, then roll yourself over it until the bottom of your pelvis / tops of thighs reach the edge;
- Your legs should be supported by the ball and extended straight back behind you;
- Reach down with your arms and place your hands flat on the floor;
- Drive yourself up and down for 10 to 12 smooth repetitions.
Tips:
- Keep your back perfectly flat from head to tailbone
- As the exercise becomes easier, roll yourself out further. The farther you roll out, the higher the difficulty level
- Spread your fingers and make sure your palms connect fully to the floor. This will maximize your stability
Balance balls are available in many stores, or if you want to order online for convenience, please see balance balls on sale here.
