Understanding the Exercise Ball

"The How and Why of Using the Exercise Ball in Your Workout Routines"

If you've been in any gym lately, you've probably seen personal trainers using an exercise ball.

Hey, even if you've been sitting on your couch, you've probably seen one in an informercial at some point in time.

You'll even find them on the shelves at Walmart.

They are everywhere. So, what's the buzz, and is this just a fad, or is this something you should really consider adding to your workout routines?

Benefits of the Exercise Ball

It has been used more often in recent years as a supplement to traditional weightlifting practices. One can perform everything from convential ab exercises to a total body exercise routine using the ball to increase the challenge through a decrease in stability.

Here's an example: Let's say that you were doing a dumbbell bench press on an adjustable bench. You're probably not going to worry about falling off the bench, and if you haven't been coached properly, you may not be activating some of the core muscles and stabilizers that would assist in the movement.

To perform that same dumbbell bench press on an exercise ball, you would sit on the ball then walk out until you were in a lying position with your upper back and head touching the ball and your neck in a comfortable position.

Without the bench to support you, you are forced to activate muscles in the legs, hips, lower back, and connecting core muscles in addition to those already being used to perform the upper body pushing motion.

This additional activation, combined with a properly designed program, can assist in better movement mechanics, body awareness, and in injury prevention.

Does this mean that you should always use the ball for your dumbbell bench press?

No.

It is unlikely that you will be able to move the same amount of weight using the ball as you would on the traditional bench. Training for maximal strength as part of your overall training program will still be of prime importance for men and women of all abilities and with varying goals.

Flexibility Exercises

Resistance exercise isn't the only use for this fitness equipment. It can also be used effectively for both static stretching and dynamic flexibility or mobility exercises.

Physical therapists and personal trainers alike have developed and implemented countless exercises in their fitness program design using the exercise ball.

As I mentioned earlier, it should not be the only tool used in each facet of your workout routine. A complete program will use a combination of the most effective tools for each individual athlete, personal training client, or patient.

Adding to Your Workout Routine

So, how can you begin to add the exercise ball to your workout routine?

If you are a member of a health club and haven't taken advantage of the usual complimentary personal trainer consultation, then that will be your best place to start. A certified personal trainer will be able to determine through your exercise history and short medical history which exercises may be appropriate for you.

Having that personal trainer design a program may involve a slight investment, but it will be worth it knowing that you have a professionally designed and safe program that is tailored just for you.

If you plan on working out at home you'll need to add one to your current equipment. Get a stability ball from Perform Better today. Your purchase will include a list of exercises with visuals that will help to get you started.

For more information on stability ball exercises be sure to check out our friends over at Build Muscle and Burn Fat with Middle Management.

Additional Resources

You may also want to add these 2 DVD's to your library. Created by Juan Carlos Santana, they will introduce you to safe stability ball progressions that are sure to help get you results.