Exercise Ball

Exercises With An Abdominal Exercise Ball

With today's fitness focus on the body's abdominal area, a number of exercises geared to strengthening one's abdomen area exist, mostly successfully working in conjunction with certain exercise equipment.
Most abdominal exercises aim for strengthening the rectus abdominus, popularly known as the “six pack” area, as well as the obliques. Exercises with an Abdominal Exercise Ball stand to be among the most popular, as an exercise ball is pretty much applicable to most exercise regimen geared for various part of the body, making it a general porpose exercise equipment.
Here are two of the most popular exercises with an abdominal exercise ball.
Abdominal Curl with Exercise Ball
Known as the “six pack exercise” this exercise type is aimed to tone the rectus abdominus, as well as the transverse abdominus and obliques, and is quite popular with abdominal exercise ball users.
Its first step is to position one’s self to lie on the exercise ball, making sure that one’s knees are at a 90 degree angle, with the rest of the body on a position parallel to the floor. From then on, the exerciser would have to slowly lift his/her shoulders upwards, without bending one’s hips.
After this, the exerciser would go back to the starting position, completing the exercise. It is a relatively easy exercise, which produces ideal results.
Exercise Ball Abdominal Roll-ups
Aiming the body’s rectus abdominus, obliques and the hip flexors, abdominal exercise ball roll-ups provide quite a workout experience, strengthening an exerciser’s general abdomen area.
The exercise type is successfully done by first positioning the exercise ball in front of a kneeling exerciser, who then, after positioning the ball in front, lies on top of the ball. The exercise’s second step comes with the exerciser reaching out, letting his/her hands touch the ground, rolling the ball towards his/her thighs. The exerciser then walks his/her hands until his/her shins touch the ball, making sure his abdominals are tightened as well as his/her shoulders are properly aligned with his/her hands.
From there, the exerciser pulls the ball forward using his/her legs, then bending his/her knees towards his/her chest, while the ball is rolled beneath the exerciser until the exerciser’s knees touch his/her chest.
After this, the exerciser rolls back into the starting position, then repeating the steps, making a successful Exercise Ball Abdominal Roll-Up.
There are other exercises which utilize abdominal exercise balls. The Abdominal Curl with Exercise Ball and the Exercise Abdominal Ball Roll-ups are simply the most popularly known.


Are You Ready For An Exercise Ball Program?

What you are about to read... is information about the exercise ball. I will explain some of the different names given to the exercise ball and how it came to be an integral part of physical training. I will give a brief history of the exercise ball, what types of clearance you should have before beginning a training program and some of the different exercise ball exercises that can help you progress along in your training program. This article will help you prepare on the uses of the exercise ball as you want.
What is the name of an exercise ball?
Well I do not think that matters much but people refer to exercise ball sometimes as a Swiss ball or a physio ball or even a generic term as a stability ball. No matter what you call the ball it will add to your training program. This exercise ball is made up of the highest quality vinyl to take firm and sustained use of it by anyone. The exercise ball was designed to give full flexibility to your body especially in the back area. This is an excellent piece of equipment to bring blood circulation to your spine in a controlled confined area by increasing the blood circulation around the affected discs in your back. In fact, did you know that the exercise ball was first used with children afflicted with cerebral palsy? It was used with this affliction in order to develop balance and maintain reflex response and now it has been extended to people with back problems.
The Swiss ball has gone from the therapeutic rooms to the exercise rooms and has a lot of success in keeping people healthy and flexible.
Getting clearance to create a Swiss ball training program.
I must digress here a bit to let you know that in order to embark upon any type of exercise regimen to check with your physician to insure that you don't have any physical problems that might impede you on an exercise ball program. In the case of a Swiss ball program its best to see and get the opinion of a physical therapist that specializes in back pain. The physical therapist can probably recommend a specific program course if you have a history of back ailments that have become chronic for you.
Some types of exercise ball programs.
Depending on the level of intensity that you’re physical therapist recommends, different exercises are available and I will touch bases with some of the techniques that you can use. You have the pelvic isolation with the exercise ball that will definitely make you feel better. As with any of these ball exercises make sure that you start out slowly and carefully to make sure you do not overextend yourself. You can entertain one of 3 movements to accomplish this task. Movement 1 is to rock back and forth on the ball. You sit on the exercise and do a pelvic tilt moving the hips towards the front to flatten the small portion of your back, then return to a neutral position. Do this movements 5-10 times. Movement 2 is to slowly rock side to side. This is basically the same movement as rocking back and forth but now you go side to side. Movements 3 are circles. This is a more advanced move but now with this exercise you create a circle movement 3 times one way then 3 times the opposite way. Now these exercises can be accomplished with any level of intensity but ideally as you get more confident and stronger you will definitely up the tempo in these ball exercises.
How intense should your ball exercises be?
Of course when trying anything new especially in the field of physical exercise you should start out cautious and deliberate. Variations of intensity usually goes through 3 phases. Phase 1 is the most introductory and careful phase of them all. Here all you are trying to accomplish is technique. Do not worry about the number of reps that you're required to do because at this level you are just exposing your body to a whole different level of exercise that it's not used too. Level 2 is where you know how the exercises are supposed to be executed and requires a bit more strength, balance and stability than the basic introduction method. Level 3 is the most intense of all. This level of exercise requires concentration, effort and strength. By the time you progress to this level you are probably on a regular committed schedule of exercise and that you will start receiving full benefit from this exercise program.
In this article I've touched on the origination of the exercise ball and how you should insure that you're capable of the exercises and some basic exercise ball routines that you can use. Do not think for a moment that just because you're exercising on a ball that it's just a game because it's not. The exercise ball just might well make you feel more flexible and versatile than ever before. Take precautions before starting out on this program and I'm sure that you will enjoy it to the fullest.

The Exercise Ball Chair

You know those large rubber balls found in health clubs and gyms? How about replacing the desk chair in your office with one? Though far from becoming the norm, these unconventional seating options are showing up in more and more workplaces.
And not just in companies like Google, who are well known for embracing the unconventional. (I mean how many places can you bring your dog to work with you?) But firms like BMW, Sprint Nextel, and many more, as well as several schools are trying them out.
The most vocal proponents for their use consider them the ultimate solution for eliminating persistent backaches and chronic back pain. Other benefits include improved posture because there’s no back support to slouch against, and heightened ability to concentrate.
In addition, there is a substantial exercise benefit. Instead of sitting idle for roughly 8 hours every day, that time is transformed into a workout focused mainly on your lower back and abdominal muscles. Once the balancing activity becomes second nature, they say the minimal, but continuous exertion of maintaining stability increases toning and fitness.
However, there are some physical therapists and ergonomic consultants who offer a word of caution. They say that replacing your desk chair with a fitness ball isn’t for everyone, and there are some risks to be aware of. Starting out slowly is advised, using the ball for increasing intervals of time until adapting to the exertion required for sustained periods.
They also suggest that older employees should avoid these type chairs and that even with younger workers tending to adapt more easily, there are still those that find the benefits don’t outweigh the constant activity required over extended durations.
More obvious risks are the safety factors. After all, it’s a ball, and it can roll. If your attention is elsewhere, or you’re in deep concentration, you may fall off possibly injuring yourself and/or send the ball careening into someone else.
To solve this problem some manufacturers build frames for the exercise balls, making them more like regular chairs complete with arms and backs. Of course in gaining stability, this solution seems to defeat the original benefit, leaving the user with nothing but a bouncy seat.
There is no doubt a lousy desk chair makes for an uncomfortable, less productive workday. It will also make one susceptible to all manner of soreness and backaches. But while the exercise ball chair has certainly demonstrated itself to be a solution for many, those in need of a better seating option would be well advised to check out an ergonomically designed, well-made desk chair.
And not just one – find the one that fits you. Everybody is different and experience has proven there is no such thing as one size fits all. It’s amazing how much difference a properly fitted, top of the line ergonomic chair will make – it’s like sitting on air.
No, you won’t be exercising, so if that’s your goal, consider the ball. But if you don’t want to even notice the chair, and your desire is to feel as good leaving at days end as when you arrived, spend some money on a real chair. I mean if you’re spending a third of every day seated, why wouldn’t you? You can still get the ball for diversion – it’s only about $30.