Exercise Ball (Stability Ball) Guide
By [http://ezinearticles.com/?expert=John_Mealer]John Mealer
Does Size Matter? Guide to Picking the Right Stability Ball
The Stability Ball, or Exercise Ball, is a fairly new addition to fitness equipment that has only been around for a few years now. The idea is that sitting, kneeling, or just bracing yourself on an unstable surface, activates more core muscle recruitment. It is a great piece of equipement that really makes the midsection work to keep you balanced on the ball. But there are so many different sizes out there. You just need to find the size that is right for you.
A good basic guideline is that you should pick a ball that when inflated, your knees make a 90 degree angle when sitting on the ball. It should be mentioned that the more air in the ball, the difficult the exercise will be. But for a beginner, if you are under 5'5 you would work best with a 55" ball. If you are over 5'5, you would get the most out of a 65" ball.
Remember that anything you do with your regular workout, can be done with a stability ball. The only difference is that your abs will need to focus more on keeping your body from falling over. The most common exercise for an exercise ball is the exercise ball crunch. There are many different ways to do this exercise to increase the tension on the abs. One is, as stated above, inflating the ball more; and another is that as you lay on the ball, the farther apart you spread you legs, the less tension is on the abs and more on the legs stabilizing the body. The closer your feet are to each other, the more stabilizer muscles you use in your midsection and less on the legs.
Remember: under 5'5 uses a 55", over 5'5 uses 65". Your legs should make very close to a 90 degree angle when sitting on the ball. And proper form is always key.
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Article Source: http://EzineArticles.com/?expert=John_Mealer [http://ezinearticles.com/?Exercise-Ball-(Stability-Ball)-Guide&id=1423703 ]http://EzineArticles.com/?Exercise-Ball-(Stability-Ball)-Guide&id=1423703
Showing posts with label Stability Ball. Show all posts
Showing posts with label Stability Ball. Show all posts
Wednesday, December 16, 2009
Uses of the Stability Ball
Uses of the Stability Ball
By [http://ezinearticles.com/?expert=Diane_Bixler]Diane Bixler
The stability ball dates back to around 1960 when the Italian toy maker Aquilino Cosani designed and sold the ball mainly in Europe and it was known as the Gymnastik Ball. It wasn't until about 1980 that the exercise ball made its way to North America being used for clinical rehabilitation.
The stability ball has been called by a variety of other common names such as Exercise Ball, Swiss Ball, Balance Ball, Fitness Ball, Physio Ball etc.
Proper ball size is determined by the user's height. When seated on the ball, your hips and knees should be close to parallel with the floor. The following is a size chart to help you determine which ball size is recommended for your height.
55cm - inflates to 21 inches high - 5'to 5'7"
65cm - inflates to 25 inches high - 5'8" to 6'3"
75cm - inflates to 29 inches high -Taller than 6'3"
Using a stability ball is great for many things. It can strengthen the back muscles, the core and abdominal muscles. If you are working out to achieve great abs, this ball can definitely target the abdominal areas.
Some easy to start exercises on the stability ball are sit-ups and crunches. These exercises will help you to use more muscles then by doing them on the floor. When using the ball for other exercises, such as holding the ball in front of you on the ground, and doing leg lifts, you want to make sure you have balance and use a focal point. Always remember to breathe and never hold your breath.
Sitting on the ball at any time, instead of in a chair, will give your body and core muscles a good workout. This will also help improve your posture and balance. By sitting straight up on the ball, this will take the pressure off of your back. The stability ball works the "foundation" or trunk in almost every exercise, whether it is a targeted activity for upper body, lower body, or specifically for the abdominals and low back. Your body can be easily positioned on the ball to go through a greater range of motion. Allows you to be comfortable "off " the floor for many exercises.
Because the ball is a little unstable and you must constantly adjust to remain balanced, use of the stability ball improves the functional strength, balance and flexibility of the body. Using free weights with the ball as a bench is great for all those stabilizer muscles.
Stability balls make great additions to anyone's home. They can easily be used at the office or even deflate them and take them with you on vacation. No matter if they are used for strengthening the abdomens, flexibility, or balancing, the list goes on. The stability ball has become very popular, very easy to use and a must have for exercising.
Visit my website at [http://www.exercisestability.com]stability balls to get all the information you need to start exercising when and where it's convenient for you.
Article Source: http://EzineArticles.com/?expert=Diane_Bixler http://EzineArticles.com/?Uses-of-the-Stability-Ball&id=910630
By [http://ezinearticles.com/?expert=Diane_Bixler]Diane Bixler
The stability ball dates back to around 1960 when the Italian toy maker Aquilino Cosani designed and sold the ball mainly in Europe and it was known as the Gymnastik Ball. It wasn't until about 1980 that the exercise ball made its way to North America being used for clinical rehabilitation.
The stability ball has been called by a variety of other common names such as Exercise Ball, Swiss Ball, Balance Ball, Fitness Ball, Physio Ball etc.
Proper ball size is determined by the user's height. When seated on the ball, your hips and knees should be close to parallel with the floor. The following is a size chart to help you determine which ball size is recommended for your height.
55cm - inflates to 21 inches high - 5'to 5'7"
65cm - inflates to 25 inches high - 5'8" to 6'3"
75cm - inflates to 29 inches high -Taller than 6'3"
Using a stability ball is great for many things. It can strengthen the back muscles, the core and abdominal muscles. If you are working out to achieve great abs, this ball can definitely target the abdominal areas.
Some easy to start exercises on the stability ball are sit-ups and crunches. These exercises will help you to use more muscles then by doing them on the floor. When using the ball for other exercises, such as holding the ball in front of you on the ground, and doing leg lifts, you want to make sure you have balance and use a focal point. Always remember to breathe and never hold your breath.
Sitting on the ball at any time, instead of in a chair, will give your body and core muscles a good workout. This will also help improve your posture and balance. By sitting straight up on the ball, this will take the pressure off of your back. The stability ball works the "foundation" or trunk in almost every exercise, whether it is a targeted activity for upper body, lower body, or specifically for the abdominals and low back. Your body can be easily positioned on the ball to go through a greater range of motion. Allows you to be comfortable "off " the floor for many exercises.
Because the ball is a little unstable and you must constantly adjust to remain balanced, use of the stability ball improves the functional strength, balance and flexibility of the body. Using free weights with the ball as a bench is great for all those stabilizer muscles.
Stability balls make great additions to anyone's home. They can easily be used at the office or even deflate them and take them with you on vacation. No matter if they are used for strengthening the abdomens, flexibility, or balancing, the list goes on. The stability ball has become very popular, very easy to use and a must have for exercising.
Visit my website at [http://www.exercisestability.com]stability balls to get all the information you need to start exercising when and where it's convenient for you.
Article Source: http://EzineArticles.com/?expert=Diane_Bixler http://EzineArticles.com/?Uses-of-the-Stability-Ball&id=910630
Using a Stability Ball for Six Pack Abs
Using a Stability Ball for Six Pack Abs
By [http://ezinearticles.com/?expert=Andrew_Bicknell]Andrew Bicknell
The stability ball became a prominent part of the exercise world back in the 1990's. Although various types of balls had been used as rehabilitation devices for years it wasn't until trainers started using them in the last decade of the twentieth century that their popularity rose.
Stability balls, sometimes called a Swiss Ball, come in different sizes and are made of a heavy duty vinyl product that when filled with air can hold up to 600 to 700 pounds. They can be used by just about anybody, from the exercise novice to more experienced denizens of the gym.
There are six benefits to be had when using a stability ball.
1. Proper Body Alignment - The body will use muscle groups not normally taxed during training sessions with the ball. Natural motor reflexes will improve as these different muscle groups are forced to work as you maintain balance on the ball. That is the challenge posed by the ball, maintaining balance while exercising. As balance is improved alignment of body parts is enhanced.
2. Great Ab Workout - One of the great things about using one of these balls is the ability to target the abdominal muscles. Maintaining balance while exercising with a stability ball forces the abs and back muscles to work overtime because these muscle groups tie the upper and lower body together. Without strong core muscles' balancing is much harder.
3. Stronger Muscles and Endurance - Because the ball helps target nearly all muscle groups it helps build strength, tone muscles and improve overall endurance. It also helps strengthen the back alleviating some forms of back pain and helps with over all flexibility.
4. Core Strength - The core muscles include the back and all the abdominals. These are the muscles that support and stabilize the body during all movements. By using the ball all these muscles are worked in all range of motion, ensuring a strong core.
5. Stretching - The ball enables a range of stretching motions that normally aren't possible.
6. Weight Loss - As with any exercise routine, using a stability ball will increase metabolism which helps burn away excess body fat. This fat burning ability is further enhanced by the lean muscle mass built during exercise.
The stability ball is one of the best ways to strengthen the abdominals and lower back while also improving the functional strength, balance, and flexibility of the body.
To learn more about how to get 6 pack abs, burning fat, and diet advice please visit the website [http://www.killer-ab-workout.org]Killer-Ab-Workout by Clicking Here.
Article Source: http://EzineArticles.com/?expert=Andrew_Bicknell http://EzineArticles.com/?Using-a-Stability-Ball-for-Six-Pack-Abs&id=534270
By [http://ezinearticles.com/?expert=Andrew_Bicknell]Andrew Bicknell
The stability ball became a prominent part of the exercise world back in the 1990's. Although various types of balls had been used as rehabilitation devices for years it wasn't until trainers started using them in the last decade of the twentieth century that their popularity rose.
Stability balls, sometimes called a Swiss Ball, come in different sizes and are made of a heavy duty vinyl product that when filled with air can hold up to 600 to 700 pounds. They can be used by just about anybody, from the exercise novice to more experienced denizens of the gym.
There are six benefits to be had when using a stability ball.
1. Proper Body Alignment - The body will use muscle groups not normally taxed during training sessions with the ball. Natural motor reflexes will improve as these different muscle groups are forced to work as you maintain balance on the ball. That is the challenge posed by the ball, maintaining balance while exercising. As balance is improved alignment of body parts is enhanced.
2. Great Ab Workout - One of the great things about using one of these balls is the ability to target the abdominal muscles. Maintaining balance while exercising with a stability ball forces the abs and back muscles to work overtime because these muscle groups tie the upper and lower body together. Without strong core muscles' balancing is much harder.
3. Stronger Muscles and Endurance - Because the ball helps target nearly all muscle groups it helps build strength, tone muscles and improve overall endurance. It also helps strengthen the back alleviating some forms of back pain and helps with over all flexibility.
4. Core Strength - The core muscles include the back and all the abdominals. These are the muscles that support and stabilize the body during all movements. By using the ball all these muscles are worked in all range of motion, ensuring a strong core.
5. Stretching - The ball enables a range of stretching motions that normally aren't possible.
6. Weight Loss - As with any exercise routine, using a stability ball will increase metabolism which helps burn away excess body fat. This fat burning ability is further enhanced by the lean muscle mass built during exercise.
The stability ball is one of the best ways to strengthen the abdominals and lower back while also improving the functional strength, balance, and flexibility of the body.
To learn more about how to get 6 pack abs, burning fat, and diet advice please visit the website [http://www.killer-ab-workout.org]Killer-Ab-Workout by Clicking Here.
Article Source: http://EzineArticles.com/?expert=Andrew_Bicknell http://EzineArticles.com/?Using-a-Stability-Ball-for-Six-Pack-Abs&id=534270
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