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4 Easy Moves With Your Exercise Ball

Posted Sep 07 2009 10:05pm

exerciseball_JonathanDBlundell_sm Working out using an exercise ball will provide you with many health benefits. It improves your functional strength, balance and flexibility. How does it work? Because of the ball’s instability, the body responds to it to remain balanced activating several muscle groups.

There are hundreds of different exercises that you can do with your exercise ball. But before you start, make sure that you have a ball that’s right for you. It is important to match the size of the ball to your body size. They typically come in 3 sizes.

  • 55cm ball – if height is between 4′11″ to 5′3″
  • 65 cm ball – if height is between 5′4″ to 5′10″
  • 75cm ball – if height is 5′11″ or taller

Do not forget to find labels such as anti-burst or burst-resistant to make sure you’re buying good quality exercise balls.

Now it’s time to get the ball rolling. That’s fit teaches us these 4 moves to get you started.

Basic Crunch:
• Begin lying across the ball on your back with your feet on the floor
• Place your hands behind your ears
• Slowly raise your shoulder blades off the ball using your abdominals
• Return to start position and repeat

Oblique Twist:
• Begin lying across the ball on your back with your feet on the floor
• Place your hands behind your ears
• Slowly raise your shoulder blades off the ball using your abdominals and rotate your right shoulder towards your left hip
• Return to starting position, and repeat on the left side

Chest Fly:
• Begin lying across the ball with your head and shoulders supported on the ball
• Place your legs bent with heals about two feet from ball
• Extend arms overhead with palms facing away from you
• Slowly separate your arms in a circular motion and bend your elbows slightly as you lower your arms down and rotate your palms to face each other
• Return to start position and repeat.

Squat Against Wall:
• Lean your back against a ball that is placed against a wall and stand with your feet hip-width apart and about a foot away from the wall
• Keep your back in a straight position
• Bend your knees and let the ball roll up your back until your knees bend to about a 90 degree angle
• Return to start position and repeat

If you feel you’ve eaten a lot on labor day weekend than you normally do, then you have that reason to get on the exercise ball now.

Image by Jonathan D. Blundell.

Tags:exercise ball, home exercises, home fitness workout

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