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Exercise Ball: Strengthen Your Core With Simple Moves
Posted on Dec 15th 2009 7:15PM by Deborah DunhamAn exercise ball, also called a fitness, stability or Swiss ball, is a giant inflatable rubber ball. It's stable enough to sit on, lean against or lay on. It is typically used to tone the core muscles, including the obliques, rectus and transverse abdominals, erector spinae and hip flexors.
Basic moves while sitting on the ball include the abdominal crunch. Another move might be the squat and reach, which is a challenging exercise for the upper and lower body. While standing, you will lower your body and reach forward, keeping your arms parallel to the floor. A third move is the bridge pose. Lie on your back with your feet on the ball and push your hips toward the ceiling, pulling your core in and stopping in a position where your back is completely straight. This is effective at targeting the lower back, hips and buttocks. You can even use the ball for push-ups by placing your feet on the ball and your hands on the floor. The balls, which are pumped up with air, will be more difficult to control.
Exercise balls come in a variety of sizes, including 55 cm, 65 cm and 75 cm. When you sit on the ball with your feet touching the floor, your knees should form a 90-degree angle. You should purchase a burst-resistant ball. Prices range from $15 to $25, and balls can be purchased at most sporting goods stores or online.
Try these moves to strengthen your core with an exercise ball.
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
Basic moves while sitting on the ball include the abdominal crunch. Another move might be the squat and reach, which is a challenging exercise for the upper and lower body. While standing, you will lower your body and reach forward, keeping your arms parallel to the floor. A third move is the bridge pose. Lie on your back with your feet on the ball and push your hips toward the ceiling, pulling your core in and stopping in a position where your back is completely straight. This is effective at targeting the lower back, hips and buttocks. You can even use the ball for push-ups by placing your feet on the ball and your hands on the floor. The balls, which are pumped up with air, will be more difficult to control.
Exercise balls come in a variety of sizes, including 55 cm, 65 cm and 75 cm. When you sit on the ball with your feet touching the floor, your knees should form a 90-degree angle. You should purchase a burst-resistant ball. Prices range from $15 to $25, and balls can be purchased at most sporting goods stores or online.
Try these moves to strengthen your core with an exercise ball.
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
