If you are looking for more information on ball exercises then, you’ve come to the right place.
What You Need For Ball Exercises
One cool thing about ball exercises is that you can do these workouts with just a good exercise ball. That’s pretty much all you need. Although some ball exercises may require a pair of dumbbells or a workout bench, it’s not always necessary.
Exercise Ball (Swiss Ball)
The “Ball”
An exercise ball is a ball constructed of elastic soft PVC usually with a diameter of approximately 35 to 85 centimeters (14 to 34 inches) and filled with air.
The air pressure can be adjusted by removing a valve stem and either filling with air or letting the ball deflate. It’s often used in exercise, physical therapy and athletic training.
It can also be used for weight training. The ball, is often referred to as a Swiss ball, is also known by a few different names, including birth ball, birth ball, body ball, fitness ball, gym ball, exercise ball, gymnastic ball, physioball, pilates ball, Pezzi ball, sports ball, stability ball, Swedish ball, yoga ball or therapy ball.
It is larger and much lighter than a medicine ball.
It’s very affordable (usually cost less than $30) so there is no excuse for not getting one for yourself.
The Benefits of Ball Exercises
Bridge Pose With Ball
Let’s look at some of the benefits of ball exercises.
The first benefit is like mention above, these exercises require very few and inexpensive equipment. Most of the ball exercises can be performed with just an exercise ball only and nothing else while others may require dumbbells and workout bench.
But the primary benefit of exercising with an exercise ball as opposed to exercising directly on the floor is that our body responds to the ‘instability’ of the ball to be in balance. This will force our body to engage many more muscles and they will become stronger over time to remain balanced.
Ball exercises are great for training the core body muscles, the abs and back muscles. These areas are often neglected when working out with fixed position equipment especially the ones found in gyms.
How To Use Exercise Ball
Ball Exercise Tips
As with other types of workouts, it is crucial to start out by doing some warming up activities first.
It is essential to maintain a proper and good body posture keeping your back straight.
Try to focus on your breathing, because a good breathing process is one of the keys to obtaining great results when you are doing ball exercises.
Safety Precautions
Working out with an exercise ball can be quite tricky and you should take these safety precautions when performing these exercises :
1. Your Fitness Level
If you are new to ball exercises then it is a good idea to first consult with your medical doctor and make sure if are fit enough to perform such intense physical activity. If you feel pain or extreme discomfort, you should immediately stop the activity and rest for a while before continuing the workout.
2. Clothing And Workout Environment
Make sure the clothing that you wear while performing ball exercises is comfortable and not too tight. It is a good idea to use a good pair of training shoes and a shirt to cover your body because your sweat may cause you to slip.
Also make sure that the workout area is spacious enough for you to perform these exercises. Since you will need to work on keeping your balance, make sure you have good grip of the floor. To avoid slipping, try not to work under a workout mat because it can shift around.
3. Ball Size And Air Pressure
The ball size recommendations according to your height and weight are usually printed on the box of the exercise ball. Once you have identify the right size you will want to inflate the ball using the air pump provided following the air pressure guidelines. When you are sitting down on the ball, make sure your upper thighs are parallel to the floor. That’s the general rule of thumb.
4. Storing Your Ball Properly
Exercise ball should be stored when not in use. However, please do not store them in hot environment because doing so, the air within could expand and it may cause the ball to burst if it goes beyond the stress levels.
How It All Began? The History Of Ball Exercises
Reverse Crunch (Feet On The Ball)
According to various resources on the internet like Wikipedia.org. The first plastic ball used for ball exercises was developed in the ’60s by an Italian petrochemical manufacturer named Aquilino Cosani.
He was considered as the pioneer for this product although he did not design the ball for use in the fitness industry originally.
The use of these plastic balls was being promoted in the field of orthopedic medicine at the physical therapy clinic founded by a Swiss doctor named Susan Klein-Vogelbach.
These ball exercises were first observed and popularized in Switzerland rather than in Italy, hence the name ‘Swiss Ball’.
In the late ‘80s, the idea of ball exercise was brought to America from Europe by Joanne-Posner-Mayer. Joanne was the first to promote the concept of ball exercises in the fitness industry. Ever since then, the exercise balls have quickly gained popularity and became the standard equipment in the commercial gyms throughout the world.
Many fitness trainers today are promoting the use of ball exercises and incorporating them into the workout regimen.
