Balance Ball Fitness

by Monica Neave

Fitness balls are one of the most inexpensive and versatile pieces of equipment that you can buy. They were first used by physical therapist but have fast become an effective and fun fitness tool for personal trainers and exercise buffs alike. One of the big advantages of working with a fitness ball is that it targets your core muscles (back and abs) improving your posture, balance, and core strength. According to Michele Olson, Ph.D., administrator of the Human Performance Lab at Auburn University in Montgomery, focusing on core strength improves functional strength, making you more able to handle every day tasks such as carrying groceries and picking up your kids. A strong core also enhances performance of all fitness activities and decreases low back pain and injuries. The big bonus is that working your core makes you appear taller and whittles your waste a lot faster than other ab exercises. To get started choose the right size ball then check out 6 easy workouts moves below.

How To Choose A Fitness Ball
Sit on a fitness ball so that your knees are bent at a 90 degree angle and your feet are flat on the floor. Roll down into a lying position and see if it’s still comfortable. The following guidelines give you a general idea of what size ball to buy but keep in mind that it’s your comfort that matters most. You can be 5’4” tall and find that a 65 cm ball works better for you.
42 cm. ball (16 in.) 4 ft. 10in. tall
53 or 55 cm. ball (22 in.) 4 ft. 11 in. to 5 ft. 6 in. tall
65 cm. ball (25 in.) 5 ft. 7 in. to 6 ft. 2 in. tall
75 cm. ball (29 in.) 6 ft. 0 in. tall

Highly Recommended:I have one and it's the best fitness product I own!

30 Minute Fitness Ball Workout

Plank to Knee Tucks: Work back, abs, and hip flexors. Perform 2 sets 10-12 reps each. Kneel in front of a fitness ball resting your abs on the ball and roll into a push up position so that your arms are directly under your shoulders and your lower legs are propped up on the ball. Contract your abs and keep your back flat then roll the ball forward by curling your knees toward your chest. Roll back to starting position. Tip: The further down on your legs that you position the ball the harder the exercise becomes.

Crunches: Work abs and lower back. Perform 2-3 sets 15-20 reps each. Lie face-up on a fitness ball and place your hands behind your head. Slowly curl your ribcage towards your hips then lower back to starting position. Tip: Be sure the ball supports your back comfortably. Move back and forth on the ball until you find a spot that feels good for you.

Plank Push Ups: Work chest and triceps. Perform 2 sets, 12 reps each. Kneel in front of a fitness ball resting your abs on the ball and roll into a push up position so that your arms are directly under your shoulders and your lower legs are propped up on the ball. Contract your abs, keep your back flat, and bend your elbows to lower your upper body towards the floor. Slowly push back up to starting position. Tip: Keep your abs contracted for better balance.

Back Extensions: Work lower back and glutes. Perform 2 sets, 12-15 reps each. Stand facing away from a wall in front of an exercise ball. Lie facedown over the ball, extend legs back, prop feet against the wall, and place your hands behind your head. Slowly raise your torso to a comfortable position then lower back to starting position. Tip: If you have trouble with this move, you can do this exercise lying face down on the floor then move up to the ball.

Hip Extension Bridges: Work glutes, hamstrings, abs, and lower back. Perform 2 sets 15-20 reps each. Lie on your back with arms at your sides and feet propped up on fitness ball. Slowly raise your hips and glutes toward the ceiling so that only your upper back, shoulders, and arms are in contact with the floor. Lower back to starting position. Tip: Keep your abs contracted and arms on the floor for balance.

Stationary Lunges: Work quads, hamstrings, and glutes. Perform 2 sets, 15 reps each. Stand 3-4 feet in front of a fitness ball, extend one leg back and prop your foot on the ball. Place your hands on your hips for balance and slowly bend both knees until your front thigh is parallel to the floor. Squeeze back up to starting position. Tip: Be sure your front knee never extends beyond your toe and keep your back straight and abs contracted for balance. You can also hold weights at your sides to increase difficulty.

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