Using a stability ball (also known as an exercise ball, Swiss ball, Balance ball, or Physio ball) sounds more like fun than a serious health benefit. But this giant rubber ball actually helps you to develop muscle tone all over your body, as well as benefitting injured areas such as your knee, hip, or back. In fact, many physical therapists and chiropractors recommend the ball to patients for rehabilitation. The stability ball is great because you can use it at home, or easily bring it to the gym anytime.
What to expect from Stability Ball Training
Stability ball training is great for rehabilitating bodily injuries as well as working on your core. Many people forget that their core is such a vital part of not only regular exercise but everyday life. You need the support for stability and good posture, which keep your abs and back from causing you pain. Stability balls have become such an effective method for developing core strength and balance that they are being added to athletic conditioning by athletic coaches, physical education teachers, and personal trainers. Some European schools even use these exercise balls instead of chairs!
How to prepare for Stability Ball Training
Ball exercises require very little preparation. All you need is some space clear of any furniture, and an exercise ball. As you work, make sure you keep up your straight posture and breath properly, so your body can strengthen itself correctly. And like any other form of exercise, make sure you warm up beforehand.
Muscles You’ll Work Out with Stability Ball Training
The stability ball improves you in areas that you need for other workouts such as your core and muscle balance, as well as your posture which helps you keep your body healthy every day. The stability ball also increases flexibility, and the low-impact routine can even help your cardio system. While keeping your steadiness on the ball, your body works on maintaining that balance and controlling its muscle responses, natural processes, and multiple muscle systems. Your body learns to react as one unit when the ball stimulates its natural motor reflexes, and it keeps up that one unit teamwork as you move throughout your day. While you can use the ball to work on your stretching, it also enhances spinal stability and increase muscle endurance.
Tips for Success in Stability Ball Training
Make sure your stability ball is well inflated before you begin working out. If there is not an air pump included in the box, you should be able to get one from any hardware or sporting goods store. You will know that the ball is the correct fit and size for you if when you sit on it, your thigh is parallel to the floor. Finally, make sure you are not on a slippery surface. You’ll need to be able to grip the floor with your shoes or feet, should you begin to fall over.