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How Effective Is Your Swiss Ball
The one big buzz word is “core”. Core refers to muscles of the abs and back. Core strength refers to muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. These core muscles are the ones that promote good posture while sitting or standing.....it’s very important to have a strong trunk. The ball can be utilzed for strengthening, stretching, balance and toning exercises. Everything you can do with machines in a gym you can simulate by using a ball and hand weights. The great thing about using a ball rather than a piece of workout equipment is that while on the ball you are constantly asking your abdominals and your back muscles to “fire” thus giving you a more intense workout in a shorter period of time. Pump your ball to firm so that when you sit on it with your feet flat on the floor your knees are level or a little below the height of your hips. Most ball manufactures have certain designations according to your overall height: 45cm for 5’2” and below; 55cm for 5’3” to 5’ 7”; and 65 cm for those 5’ 8” to 6’2”. Besides providing balance training the stability ball works the trunk in almost every exercise. The ball is a great tool for strengthening those hard to get to muscles......the deep muscles of the abdomen and the erector spinae muscles of the back as well as improving your balance and overall coordination. When you are exercising on the stability ball as opposed to the floor or bench/chair the ball enables you to work more muscle groups, with more efficiency, for better and faster results. If you’ve never used the ball before, stick with easier exercises. Find a club that has a ball class and learn from a professional. You can also order Fit ball Videos/DVD’s that will start you out slowly and progress you at your own rate. Don’t use the ball on a hard surface without a “sticky” mat. The ball tends to slip out from underneath you when used on a wood or tile floor. Carpet is the best surface for ball use. Add a “sticky” mat under the ball before you attempt any exercises on hardwood/tile floors!! Another idea for the budding beginner is to prop the ball up against a wall....you’ll eventually be able to use it free standing. If you are still uncomfortable, be sure you keep either your hands or your feet on the floor at all times. I have my students put themselves between two chairs as “training wheels”. One company has just come out with a ball that has 2 ½ pounds of “sand” inside the ball. By adding that little bit of weight, the ball becomes more stable and less likely to fly out from underneath someone. This ball makes a perfect tool for anybody that is not comfortable on the regular exercise ball. Be sure to perform one set of chosen exercises 2-3 non consecutive days a week. Reminder: Always warm up with 5/10 minutes of light cardio to get the blood flowing to the muscles so that they are ready to be challenged. Warming up gets your body ready for work and helps prevent injuries. A great warm up exercise is walking in a straight line touching your toes of one foot to the heel of the other. This practice improves balance while you are warming up your body and getting it ready for work. Make sure you are looking about 6 feet out in front of you, not straight down at your toes. By strengthening your core you will also be eliminating back pain. Back pain is common because so many muscles have to contract and relax in order to allow you to stand and move. If you have weak muscles, poor posture, and/or excessive weight your back will be one of the first places that feel the strain. If you use the ball in place of a chair, make sure it is a little more firm than if you were using it to exercise. The benefits that are derived from just sitting on the ball are phenomenal as compared to sitting on the floor or in a chair. Your body responds naturally and automatically to the instability to keep balanced on the exercise ball. Over time the muscles used to keep you in balance on the Swiss exercise ball become stronger. You increase strength in important back muscles and abdominal muscles without even knowing it. Research shows that the type of movement induced by using an exercise ball (small range, adjustments of balance) by the spine may help reduce pain by stimulating natural pain inhibitors. All in all the exercise ball seems to be one of the best tools for targeting the most worrisome parts of the female anatomy. So, get on the ball! Article Directory: http://www.articledashboard.com John Manjarres has a Masters in Exercise Science and Sports Nutrition. John specializes in weight loss and muscle toning. Check out www.180DegreeFitness.com to see amazing transformations and to find out how he can help you. |
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