Incorporating an Exercise Ball Into Your Routine Is Life-Changing

Start using an exercise ball — STAT. Here’s why.
Are you looking to spice up your workout routine and improve your health? Exercise balls are a great place to start. They’re in practically every gym, but working out with an exercise ball is one of the best inexpensive, yet effective alternatives that you can take advantage of right at home.

In 1963, Italian plastics manufacturer, Aquilino Cosani, invented the exercise (“Pezzi”) ball — they’ve drastically increased in popularity over the years. From physical therapy in clinical settings to athletic training in fitness facilities, exercise balls are used in a variety of different ways. They’re used for prenatal support and yoga sessions, and it’s even become popular to use stability balls instead of traditional office chairs.

Read on to check out the benefits of using an exercise ball. Plus, get ready to master our step-by-step instructions for top stability ball exercises!

 

BENEFITS OF USING AN EXERCISE BALL

 

Exercise balls are popular and trendy among fitness enthusiasts. Here’s why:
Engages more muscles. When pushing off of an exercise ball, instead of a flat surface, more muscles are used to keep the body balanced.
Decreases back pain. A study in the Journal of Strength and Conditioning Research concluded that the use of a stability ball could improve posture and might benefit individuals who sit often or are prone to back pain.1
Strengthens the core. The muscles in the core are used to hold your body in an upright position when you simply sit on your exercise ball. Over time, your core muscles will become much stronger. Plus, you can use your stability ball to intensify exercises that are specifically designed to strengthen abdominal muscles.
Increases Circulation. While using your exercise ball, all of the muscles in your body will be working to help keep you stable — this increases blood flow.

TOP STABILITY BALL EXERCISES

An exercise ball can be used in a variety of ways. Here is a full body stability ball workout routine that can be performed with or without weights:

EXERCISE BALL CHEST EXERCISES

Stability Ball Pushups

• Start with either hands on the ball and feet on the floor or with your feet on the ball and your hands on the floor
• Push yourself up by extending your arms and then slowly lower yourself
• Inhale while lowering your body and exhale while pushing your body up
• Perform two sets of 10-20 reps

STABILITY BALL BACK EXERCISES

Stability Ball Back Extension

• Lie face down on your stability ball with your hands behind your head. The ball should be under the center of your mid-section
• Squeeze your glutes and lift your torso up until your body forms a straight line. Repeat
• Perform two sets 10-15 reps

Stability Ball Reverse Hyperextension

• Lie face down on the exercise ball with your legs down and extended
• Keep your legs extended and slowly raise both legs as you exhale
• Lower your legs slowly as you inhale
• Perform two sets of 10-15 reps

EXERCISE BALL SHOULDER EXERCISES

Use your DynaPro resistance bands with these workouts!

Rear Deltoid Raise

• Lie face down on your exercise ball with your back and legs extended
• Keep your arms bent at the elbow with your fist pointing towards the ground
• Rotate your arms upward until your forearms are parallel to the floor
• Inhale as you bring your arms up and exhale when lowering them
• Perform two sets 10-15 reps

Side Deltoid Raise

• Place your left side on the exercise ball
• Use your left arm to hold onto the ball for stability as you extended your legs outward
• Extend your right arm upward and exhale
• Slowly lower your arm toward the ground and inhale. Repeat
• Perform two sets of 10-15 reps

STABILITY BALL CORE EXERCISES

 

Stability Ball V-Pass

• Lie face up on the floor with your arms extended and hold your exercise ball with both hands
• Extend your legs in the air, place the ball between your feet, and then lower your legs toward the ground
• Raise your legs and grab the ball with your arms extended. Then lower the ball with your arms. Repeat
• Perform 15-30 reps

Stability Ball Knee Tuck

 

• Start in the pushup position with your legs resting on stability ball
• Inhale, tighten your abs, and bring your knees closer to your chest by pulling your legs forward
• Exhale and hold for two seconds
• Extend legs to their original position. Repeat
• Perform 10-20 reps

STABILITY BALL LEG EXERCISES

 

 Stability Ball Wall Squats

• Place the ball between the wall and your lower back
• Place your feet shoulder width apart
• Inhale and slowly lower your body toward the floor in a squat position as you continuously push back into the ball. Repeat
• Perform two sets of 10-15 reps

Lying Hamstring Curl

• Lay flat on your back and place your exercise ball under your feet
• Dig heels into the ball and extend arms into floor for support
• Inhale and use your feet to roll the ball towards your body slowly and keep your hips as still as possible
• Exhale and slowly extend legs back to the straight position. Repeat
• Perform two sets of 10-15 reps

There are so many different ways to incorporate an exercise ball in your lifestyle. Using these techniques will help strengthen your back and core and stabilize your muscles. Plus, exercise balls are easy to store, portable, and affordable. To maintain your exercise ball, just wipe it clean with soap and water and keep an air pump on hand!

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The Top Core Exercises on the Exercise Ball

Having a strong core is essential to health and fitness, and an exercise ball is a great way to strengthen these important muscles. While many people think the purpose of doing core exercises is to get a six pack, nothing could be further from the truth.

What is the Core?

 

The core is comprised of the abs, glutes, hips, lower back and their surrounding muscles. All movement begins in the core, and each muscle group works together when performing various movements. The following activities and many others would be difficult if the core is weak or compromised:

• Getting in and out of bed
• Standing up
• Picking up a bag of groceries
• Walking up a flight of stairs
• Running
• Throwing a football
• Riding a bike

In other words, practically every movement involves the core. If one part of the core is weak or injured (i.e. the lower back), a person’s ability to perform even basic tasks may be severely compromised. If other core muscles are required to work harder to compensate for the injured area, their risk of injury is greatly increased as well.

Surprising Health Benefits of a Strong Core

 

Having a strong core is more than having six pack. In addition to the previous examples, there are many benefits of having a strong core:
1. Decreased risk of back pain and injuries. In many cases, lower back pain may be the result of having a weak core. According to recent statistics from the Global Burden of Disease¹:

• Lower back pain is the leading cause of disability worldwide
• Back pain is the second most common reason for visits to the doctor’s office
• More than 50% of all working Americans have back pain annually
• Americans spend $50 billion each year on back pain medications

2. Improved posture. A strong core helps to keep the muscles aligned, which helps prevent slouching. As a result, a person may be able to or stand for longer periods of time without experiencing pain or discomfort. Bad posture can have negative effects on health as well:

• A study conducted at San Francisco State University found that students who slouched while walking had increased feelings of depression compared to those who skipped down a hall²
• Poor posture constricts the internal organs, and has been linked to constipation, acid reflux and other digestive issues
• A study at the University of Queensland in Brisbane found that for those 25 and older, every hour they spent slouched in front of the television decreased their lifespan by 22 minutes³
• A study conducted by researchers at the University of Leicester and Loughborough claims that sitting for long periods of time increases a person’s risk of diabetes, heart disease and death by 112%, 147% and 90% respectively⁴

Having a strong core is essential to good health, and using an exercise ball is an excellent way to make that a reality.

Choosing the Correct Exercise Ball

Exercise balls go by many names (stability ball, yoga ball, etc.) and come in different sizes, so it is important to use a ball that is appropriate for your height:

Height	Ball Size
4’11” to 5’4”	55 cm
5’4” to 5’11”	65 cm
5’11” to 6’7”	75cm

 

Exercise Ball Core Exercises

When performing exercises on a stability ball, the entire core and stabilizer muscles are used to maintain balance. The following exercises are excellent for strengthening this important muscle group:

Hips and Lower Back

These core exercises place more emphasis on the hips and lower back:

1. Ball Bridge

• Lay on back, press heels into exercise ball
• Exhale and slowly lift hips off ground towards ceiling
• Pause and slowly lower to starting position

Note:Keep your shoulders planted on ground and heels on ball for stability.

2. Hip Raises

• Plant your feet on the floor
• Clasp your hands behind your head
• Rest your shoulder blades squarely on the exercise ball
• Exhale and raise your hips up towards the ceiling
• Inhale and slowly lower to starting position
• Repeat

Note: Hips raises can be performed with both feet planted or one foot raised as shown for increased difficulty.

3. Ball Hyperextension

• Kneel in front of exercise ball
• Press abs and hands onto ball for stability
• Straighten legs and put all your bodyweight onto the ball
• Clasp hands behind head
• Exhale and slowly lift torso up towards ceiling
• Inhale and lower to starting position
• Repeat

Note: Do not put pressure on your neck. Spread legs to shoulder width apart for balance and stability.

4. Ball Reverse Hyperextension

• Lie on top of exercise ball
• Keep legs extended and hands on floor for balance
• Exhale and slowly raise legs toward ceiling
• Inhale and slowly lower legs to starting position
• Repeat

Note: Press pelvis into ball to maintain balance and stability.

5. Side Lying Leg Lifts

• Lay on your left side, with ball underneath your torso
• Wrap left arm around ball and hold stability ball with right arm in front of your chest for stability
• Exhale and slowly raise right leg towards ceiling, slightly above parallel position
• Inhale and lower to starting position
• Repeat
• Perform same movement while laying on your right side

 

Core Ab Exercises

The following core exercises place more emphasis on the abs:

1. Exercise Ball Crunches

• Lie on back and place exercise ball between your feet
• Clasp hands behind your head
• Raise feet off ground, keeping knees bent
• Lift shoulder blades off the ground and slightly twist your body, pointing left elbow forward
• Simultaneously keep left leg straight and bend right knee towards you
• Straighten right leg and immediately bend left knee towards you
• Bring left elbow back to neutral position and point right elbow forward
• Repeat

Note: Do not pull or twist your head with your hands as they are only used to support your neck.

2. Leg Raises with Exercise Ball

• Lay on back with arms and legs fully extended
• Hold ball with both hands
• Simultaneously raise arms and legs towards the ceiling
• Grab exercise ball with legs and squeeze
• Lower arms and legs simultaneously
• Raise arms and legs
• Grab ball with arms
• Lower legs and arms
• Repeat

3. Plank on Exercise Ball

• Rest forearms on exercise ball
• Keep legs straight and hold positon for 30-60 seconds

Note: Planks can be performed with straight arms or with the exercise ball resting on the feet and the arms on the floor. Do not hold breathe while performing planks.

4. Exercise Ball Crunches

• Rest lower back on exercise ball
• Keep feet firmly planted on ground
• Fold arms across chest
• Lean back and look upwards towards the ceiling
• Keeping feet planted, bring torso up to 45 degree angle
• Repeat

Note: Do not hyperextend back while performing crunches. Keep feet shoulder width apart to maintain balance and stability.

5. Exercise Ball Rollout

• Begin exercise on your knees in front of an exercise ball
• Place hands on top of exercise ball
• Slowly let the exercise ball roll out away from you
• Fully extend body with exercise ball resting on forearms
• Slowly return to upright position by allowing exercise ball to roll back up to your hands
• Repeat

Note: Keep the movement slow and controlled to decrease risk of injury. Do not hold your breath.

 

Warm up Exercises

Before starting an exercise program, a five to ten minute warm up is advised. Here are two warm up exercises with the stability ball:

1. Squat and overhead press with Exercise Ball

• Hold exercise ball in front of you
• Squat and raise ball overhead
• Repeat

2. Side Bend

• Stand with exercise ball overhead
• Slowly lean over to left
• Return to center
• Slowly lean over to the right
• Repeat

 

Core Exercise Routines

Core Workout #1

The following stability ball exercise programs are designed to strengthen the entire core:

• 50 Jumping jacks
• 25 Squat and overhead press w/exercise ball
• 15 Side bends
• 20 Ball bridges
• 25 Hip raises
• 30 Crunches
• Plank (60 seconds)

Perform 2-3 sets. This workout can also be incorporated into your existing exercise program.

Core Workout #2

• 50 Jumping jacks
• 25 Squat and overhead press w/exercise ball
• 15 Ball Hyperextensions
• 15 Ball reverse hyperextensions
• 15 Side lying leg lifts
• 50 Crunches
• 25 Leg raises
• 10 Exercise ball rollouts

Perform 2-3 sets. This workout can also be incorporated into your existing exercise program.

Start using a stability ball today. Your body will thank you!

Source: https://www.dynaprodirect.com/blogs/articles/the-top-core-exercises-on-the-exercise-ball

The Top Benefits of Exercise Balls

Looking to spice up your workout? The exercise ball is a great place to start. They are in practically every gym and are a great, inexpensive piece of equipment to have at home as well.

In 1963 the exercise ball was created by Italian plastics manufacturer Aquilino Cosani. Initially, they were called Pezzi balls and used in treatment programs for newborns and infants.¹

 

Exercise balls have seen their popularity increase over the years and are currently used in a variety of ways, ranging from physical therapy in a clinical setting to athletic training. There may be confusion as to what an exercise ball is, but it has a variety of names:

• Yoga ball
• Stability ball
• Balance ball
• Physio ball
• Swedish ball

Benefits of Using an Exercise Ball

Exercise balls have gained popularity among fitness activists for a variety of reasons:  

More muscles used. When exercising on a resistance ball as opposed to a flat surface, more muscles are used to keep the body balanced. As a result, these muscles become stronger over time.

Decrease back pain. A study in the Journal of Strength and Conditioning Research concluded that the use of a stability ball could improve posture and might benefit individuals who spend a lot of time sitting or who are prone to back pain.²  

Strengthen the core. The muscles in the core are used for most daily activities such as reaching and lifting. A strong core is essential for athletes and can help improve sports performance as well as help protect against injury in everyday living.

Top Stability Ball Exercises

An exercise ball can be used in a variety of ways. Here is a full body stability ball workout routine that can be performed with or without weight:

Exercise Ball Chest Exercises

 

Stability Ball Pushups

• Can be done with hands on the ball or with feet on the ball and hands on the floor
• Push yourself up by extending your arms and slowly lower
• Inhale when lowering body and exhale when pushing body up
• Perform 2 sets of 10-20 reps 

Stability Ball Back Exercises 

Stability Ball Back Extension

• Lie on stability ball with your hands behind your head.
• Squeeze your glutes and lift your torso up until your body forms a straight line.
• Repeat.
• Perform 2 sets 10-15 reps

  
Stability Ball Reverse Hyperextension

• Lie on the exercise ball legs down and extended
• Keeping legs extended, slowly raise legs
• Pause briefly
• Lower slowly
• Inhale while lowering legs, exhale when raising
• Perform 2 sets 10-15 reps

Exercise Ball Shoulder Exercises

Note: these exercises can be done with or without light weights.  

Rear Deltoid Raise

• Lie on exercise ball with back and legs extended
• Keeping arms bent, raise upper arms until parallel to the floor
• Pause
• Slowly Lower
• Repeat
• Exhale when bringing arms up and exhale when lower
• Perform 2 sets 10-15 reps

 Side Deltoid Raise

• Lie on your left side on the exercise ball
• Place left arm on ball for stability with legs extended
• With right arm extended, slowly raise until arm is pointed towards ceiling
• Repeat
• Exhale as arm is extended, inhale when lowering
• Perform 2 sets 10-15 reps

 

 

 

 

 

Stability Ball Core Exercises 

Stability Ball V-Pass

 

 

 

 

 

• Lie face up on the floor, arms extended, holding stability ball with both hands
• With legs extended, lift arms and legs off the ground at the same time and place ball between your feet
• Squeeze the ball with your legs and lower arms and legs simultaneously
• Raise arms and legs simultaneously and grab ball with hands and lower
• Repeat
• Perform 15-30 reps

Stability Ball Knee Tuck

• Start in pushup position with legs resting on stability ball
• Tighten abs and bring knees close to chest
• Hold for 2 seconds
• Extend legs
• Repeat
• Exhale as you bring legs close, inhale as legs are extended
• Perform 10-20 reps

Stability Ball Leg Exercises

Wall Squats with my Stability Ball

• Place the ball between the wall and your lower back, feet out slightly
• Slowly lower your body toward the floor in a squat position as you continuously push back into the ball
• Repeat
• Inhale as lower, exhale as you rise to standing position
• Perform 2 sets 10-15 reps

Lying Hamstring Curl

 

• Lay flat on your back with exercise ball under your feet
• Dig heels into the ball and extend arms into floor for support
• Roll ball towards body slowly, keeping hips as still as possible
• Slowly extend legs to straight position
• Repeat
• Inhale as legs are pulled in, exhale as legs are straightened
• Perform 2 sets 10-15 reps

The stability ball is a great way to add variety to a workout and can be done at a gym or in the comfort of home.

Source: https://www.dynaprodirect.com/blogs/articles/120912579-the-top-benefits-of-exercise-balls