Does EXERCISE BALL Sometimes Make You Feel Stupid

The exercise ball has many names. Some individuals refer to it as the Swiss ball, stability ball or perhaps a fitness ball. One thing for sure is that you will never have a shortage of exercise ball exercises to accomplish. You will find loads of different exercises that can be done, from beginner to advanced. Most of the ball exercises are fun and some are insanely crazy to accomplish.

The exercise ball is great for building your core muscles, it improves your stability, balance and can give you that elusive flat stomach, if you work hard enough. Exercise ball exercises are great for toning and a total body workout.

Listed below are 5 popular and effective ball exercises, that one could immediately start with:

The “Seated Wall Roll” focuses on your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall as well as your back. Keep your back straight and slowly begin to squat, until you are in a sitting position. Go back to your normal standing position. Always make sure you concentrate on posture and that you retain your back straight.

Abdominal Roll. This can be a great exercise that targets your abs. Lie flat on to the floor, with your back and bend your knees. Keep the feet flat on the ground and place the exercise ball on top of your thighs. Roll the ball up to your knees, with the tip of your fingers, like you’re doing crunches. Be sure to keep your back flat on the floor and only lift your shoulders. Do as many repetitions as you can, however, not more than 10 to 12 repetitions at the same time.

Opposite Limb Extension. yoga fashion This is almost like the superman move. Lie down with your stomach on the exercise ball and balance yourself together with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and contain the position for 2 2-3 3 seconds. Go back to your resting position and alternate. This exercise is great for your lower back, hamstrings and buttocks.

Balanced Push-Ups. I like this exercise a lot. It might seem daunting at first, but you’ll get use to it. In a few ways this exercise is a lot easier than normal push ups. The exercise ball exercise gives your triceps, shoulders and abs an excellent workout. Runners will take advantage of the shoulder workout. Put the hands on the exercise ball and rest your chest against your hands. Your body needs to form a 45-degree angle with the ground. Make sure your back is always in a straight line. Slowly lift yourself up from the ball as if you are doing push-ups. I find these push-ups to be more gentle on the body.

The Superman. This exercise is fun and targets how long you can hold the position. Lie on your golf ball together with your stomach and balance yourself with the end of your toes. Raise your arms up before you and pretend you’re flying like superman. This exercise focuses on on your own back and buttocks. The goal is to hold the “superman” position for as long as possible.

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Now a small disclaimer. Consult your doctor first if you have any health issues, concerns and back injuries. Please usually do not rush into this and undertake too much. It is a common mistake newbies make. They would like to do everything in one day, hoping to see results overnight. Remember it isn’t a race. Exercise ball exercises must turn into a way of life. It must be part of your day to day routine.

Always focus on form and posture. It can help to help keep your abs tight once you do the ball exercises. Among the finest tips I ever got is to do your exercises in front of a mirror. This way you can check if you are doing the exercises correctly.

So what are you currently waiting. Go get yourself an exercise ball and start focusing on your core.

Matt can be an avid runner and is currently training for the 2011 Two Oceans marathon and 2011 Comrades Ultra Marathon in South Africa. He is a father of two, who keeps him very busy, and loves the outside.

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