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