Get on the ball!

There is a lot of talk in the fitness world today about the wonderful attributes of using a stability/fitness/swiss ball. The big buzzword is “core”. Core refers to the muscles of the abdominals and back. Core strength refers to the muscles of the abdominals and back and their ability to support the spine and keep the body stable and balanced. These core muscles are what promote good posture when sitting or standing… a strong core is very important.

The ball can be used for strengthening, stretching, balance and toning exercises. Almost everything you can do with machines in a gym you can simulate using a ball. The great thing about using a ball instead of training equipment is that while you’re on the ball, you’re constantly asking your abs and back muscles to “fire,” giving you a more intense workout over a period of time. shorter time.

Pump the ball steady so that when you sit on it with your feet flat on the ground, your knees are level with or slightly below hip height. Most ball manufacturers have certain designations according to their overall height: 45 cm for 5’2″ and under; 55 cm for 5’3″ to 5’7″ and 65 cm for those 5’8″ to 6’2″.

In addition to providing balance training, the stability ball works the core in almost all exercises. The ball is a great tool for strengthening those hard-to-reach muscles…the deep muscles of the abdomen and the erector spinae muscles of the back, as well as improving balance and overall coordination.

When you exercise on the stability ball instead of on the ground, the ball allows you to work more muscle groups, more efficiently, for faster and better results.

If you have never used the ball before, do easier exercises. Find a club that has ball lessons and learn from a professional. You can also order Fitball videos/DVDs to help you start slowly and progress at your own pace.

Do not use the ball on a hard surface without a “sticky” mat. The ball tends to slide under you when used on a hardwood or tiled floor. The carpet is the best surface for the use of the ball. Add a “sticky” mat under the ball before attempting any exercises on hardwood or tile floors!

Another idea for the budding beginner is to prop the ball up against a wall…eventually you’ll be able to use it independently. He can also use “training wheels” by placing the ball between two sturdy chairs. If you still feel uncomfortable, be sure to keep one hand on the ball or meat during movements that require you to sit on the ball.

Make sure to perform a set of chosen exercises 2-3 non-consecutive days a week. Reminder: always warm up with 5/10 minutes of light cardio (ie walking, jumping, treadmill running) to get the blood flowing to the muscles and they are ready for the challenge.

By strengthening your core you will also be eliminating back pain. Back pain is common because many muscles have to contract and relax to allow you to stand up and move. If you have weak muscles, poor posture, and/or excessive weight, your back will be one of the first places to feel the strain.

If you use the ball instead of a chair, make sure it’s a little less firm than if you used it for exercise. The benefits that come from simply sitting on the ball are phenomenal compared to sitting on the floor or in a chair.

Your body naturally and automatically responds to instability to maintain your balance on the exercise ball. Over time, the muscles used to balance on the Swiss exercise ball get stronger. You build 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, balance adjustments) through the spine can 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 concerning parts of the female anatomy.

So get on the ball!