| Whether you call them a stability ball,
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| | ball roll up your back until your knees
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| swiss ball, or exercise ball, there are
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| | bend to about a 90 degree angle. Keep
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| so many great benefits to exercising with
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| | your knees behind your toes as you bend.
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| a stability ball in your home
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| | Return to start position and
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| workouts.Stability Ball BenefitsBesides
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| | repeat.Shoulder RetractionKneel over the
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| providing balance training, (an often
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| | ball. Tuck your hips into the ball and
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| overlooked component in most exercise
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| | rest your abs against it. Hold a dumbbell
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| programs) stability balls work your core
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| | in each hand, with your arms relaxed and
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| in almost every exercise that is
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| | at the sides of the ball, palms facing
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| performed, and work multiple muscles at
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| | back. Pull your shoulder blades back.
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| one time while forcing your body to
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| | Pull your arms up, bending at your elbows
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| balance itself. So your core will be
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| | to form right angles until they are
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| better prepared to support the rest of
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| | parallel with your shoulders. Return to
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| your body in whatever activity you do.
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| | the starting postion.Don't Forget to
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| They are versatile too:1. The ball can be
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| | StretchThe American Council on Exercise
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| used at home or at your gym.2. All ages,
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| | suggests the following simple yet
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| and levels of fitness can benefit from
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| | effective stretches on the ball:Back
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| stability ball training.3. An exercise
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| | Extension - Start in a seated position
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| ball is portable and light weight.4. An
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| | with your fingertips supporting the back
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| exercise ball is inexpensive.5. Requires
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| | of your head both your elbows out. Walk
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| little if any maintenance.Stability Ball
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| | your feet out until your upper back is
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| Workout TipsUse your exercise ball for a
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| | lying on the ball while continuing to
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| total body workout. You can work your
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| | support your head and back. For a more
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| legs, arms, chest, back, and abdominals.
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| | intense stretch, lengthen your arms
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| Try some of these in your stability ball
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| | overhead and straighten your legs -
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| training:Supine Oblique CurlStart with
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| | breathe deeply and hold the
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| the top of the ball beneath the center of
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| | stretch.Kneeling Side - Start by kneeling
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| the back, then stagger your feet and turn
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| | upright on a mat with the ball at the
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| hips to one side. Anchor the lower hip to
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| | side of your right hip, place your right
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| the ball and move the rib cage at a
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| | hand on the ball and your left arm
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| diagonal direction toward the legs (for
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| | hanging close to your torso. Sweep your
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| example, right elbow to left inner
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| | left arm in a wide arc up and over your
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| thigh). Make sure your neck and pelvis
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| | head and back to the starting position.
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| are stable.Forward Transverse RollKneel
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| | Hold the final arc in a lifted position
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| on the floor and place your forearms on
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| | 10-30 seconds for a static stretch and
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| the ball, making sure your hips and arms
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| | repeat three to five times.Pelvic Circles
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| form a 90 degree angle. From this
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| | - Start in a seated base position. Slowly
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| starting position, roll the ball forward
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| | circle your hips clockwise three to five
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| as you extend your arms and legs
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| | times; reverse, circling
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| simultaneously. Contract your abdominals
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| | counterclockwise. Focus on releasing
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| to help support your lower back, which
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| | tension in the hips and lower back.You
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| should not be strained. Roll as far
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| | can't go wrong with such a versatile and
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| forward as possible without compressing
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| | inexpensive piece of equipment. If you
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| the spine, drooping the shoulders, or
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| | are looking for a simple and highly
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| rounding the torso. Return to starting
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| | effective way to change a workout
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| position.Chest FlyLie across the ball
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| | routine, look into doing your exercise on
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| with your head and shoulders supported on
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| | a stability ball.The information
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| the ball and your legs bent with heals
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| | contained in this article is strictly for
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| about two feet from ball. Extend arms
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| | informational purposes and is not
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| overhead with palms facing each other.
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| | intended to provide medical advice. If
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| Slowly separate your arms in a circular
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| | you are sedentary or over 40 please get
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| motion and bend your elbows slightly as
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| | clearance from a doctor before starting
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| lower your arms down until your upper
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| | an exercise program.--You have permission
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| arms are parallel to the ground. Return
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| | to publish this article electronically,
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| to start position and repeat.Wall
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| | without changes of any kind, free of
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| SquatsLean your back against a ball that
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| | charge, as long as the bylines are
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| is placed against the wall and stand with
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| | included, and remain working hyperlinks.
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| your feet hip-width apart and about a
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| | Please send a copy of the URL where you
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| foot away from the wall. Keep your back
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| | have posted this article.
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| straight. Bend your knees and let the
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|
