Exercise Ball Exercises

Stott2The Exercise ball is one of the best and unique fitness tools that is out there today. It is also one of the least utilized pieces of equipment. Aquilino Cosani, an Italian engineer, first manufactured the ball to be a toy back in 1963. It wasn’t until a physical therapist, Mary Quinton, utilized the ball for children with neurological disorders. The exercise ball did not make it to the US until the 1970 and it seems that the general public is just starting to get aware of its benefits.  Exercise ball exercises are fun and exciting.

What makes the exercise ball exercises so effective is that it forces the user to use many stabilizing muscles to balance while performing the exercise. This means that more muscle fibers are firing, you are burning more calories and because of the position that you are usually in, it puts a lot of emphasis on your core (rectus abdominis, lower back, transverse abdominis, internal and external oblique’s.) Everyone seems to want to have tight abs, this is the reason why I wanted to write this article for one of two reasons.


Core Training at Power Systems

One important reason is that Fitness Exercise Balls are a fun workout for the whole family and two, is the art of how to Choose the Best Exercise Ball is just as fun.

Whether you are wishing to lose weight or tone up muscles using fitness exercise balls and resistance tubes can prove very effective in achieving your goals. As you will soon discover when considering purchasing an exercise ball or resistance tubes, these pieces of fitness equipment have many different types to choose from.  So choosing the right equipment for you can prove somewhat of a challenge.


When it comes to losing weight and toning up your muscles, an exercise ball and the right exercises are very important. You could if you want spend money on a gym membership but having the right inexpensive tools can prove just as effective.

Do you use yoga to help you get fit? If you do, have you considered using a yoga exercise ball to help with your poses? In fact this piece of equipment is not only useful to those who already doing yoga regularly but for those who are only just starting to use it. For those who do yoga on a regular basis will find that helps to make the yoga exercises more of a challenge.

With ball exercises the secret is to know that exercise balls are unstable for obvious reasons. Using an exercise ball can be quite fun. The difficulty comes from the balls roundness, which also contribute to giving you a tremendous workout.


Try the exercise ball the next time at the gym or try an exercise using a stability ball besides doing crunches. That is what I meant when I previously stated that this was one of the most least utilized pieces of equipment at the gym. The exercise ball happens to be one most dynamic pieces of equipment at that gives you a huge range of exercise options.

One example would be a basic squat, Position the exercise ball between your lower back and the wall, and move your feet out about 8 to 12 inches. When you squat you want three 90 degree angles. These 90 angles are at your hips, knees and ankles. Your shins and upper body are to be perpendicular and your thighs parallel with the ground.

If this sounds too easy add dumbbells for weight. Always remember that for proper instruction be sure to get yourself some simple to follow DVD’s or hire a personal trainer. It makes it even more fun to gather a few friends into the mix and you can each share the cost for the DVD’s and/or trainer. If adding dumbbell weight is still too easy, extend one leg out and perform single leg squats. There are few people that I know who have the leg strength for this exercise.


A push up is another exercise that have multiple options that can be performed.  You can perform this exercise with your hands on the exercise ball and feet on the ground. Added difficulty would be to place your feet on a bench and keeping your hands on the exercise ball.

You can also place your hands on the ground and feet or knees on the exercise ball. To add difficultly you can try diamond push-ups or traveling push-ups. Traveling push-ups is where you move side to side while performing the push-up. You start by doing a normal push-up and then at the top, move the left hand to the right. The right hand then goes out further to the right. You would perform another push-up and move back to the left by moving your right hand to the left and then the left further to the left.

These are just two small examples. There are many, many more. I would like to invite you to do some further investigation on this and try a few of the exercise ball exercises out. There are thousands of examples out there. The benefits will be a stronger core, possibly quicker weight loss and make your body more functional and less prone to injury.

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  4. Dianita says:

    Hi Sarah, Great question. Many pelpoe want to know the answer to this so here it is.I enjoy push-ups and pull ups because they give a great workout for the upper body. My favorite stomach exercise is bicycle crunches. It uses the arms and legs at the same time you get enhanced work in your stomach muscles.Reverse crunches are a great lower abdominal exercise to get rid of that stubborn lower belly fat. Long duration, steady-pace traditional cardio is also good.Both your food intake as well as your training program are important if you are to get this right. You want to avoid processed foods and eat more organic natural foods.

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  8. Kristen G. says:

    I was just checking out your site and I gotta say it is awesome and easy to read. I really like your article about Excercise Balls, and I would really love to know more and different poses I can do. I really get a great workout especially when I can find the right balance of weight and hold. Please email me so I can get to know my balls better and how I can obtain an even more effective workout…what do you recommend I do?

    Thanks!
    Kristen G.

    • Yutaka says:

      Abdominal strength-building is a big thing at our soohcl. Here are some exercises that may help:1. Reverse crunches: Lie on your back, arms crossed across your chest or flat on the ground at your side. Bend your knees and lift your legs so that your shins are parallel to the ground. Cross your ankles. From this position, lower your legs until your feet are about 3 inches off the ground, then hold for a count of four. Raise your legs back up. Repeat 8 times.2. V reaches: Lie on your back, arms flat at your sides. Lift your legs into the air, then split them into a large V. Reach your arms through your legs and hold for a count of 4, then relax. Repeat 8 times.3. Rope pulls: Lie on your back, knees bent but feet flat on the floor. Pretend that there is a rope going from your stomach up to the ceiling. For a count of eight, lift your back and abs off the floor and use your arms to climb the rope up. Relax, then repeat 8 times.4. Double extensions: Lie on the ground with knees bent and slightly raised, feet off the floor, arms crossed across your chest. Lift your head and upper back to focus on your knees. Simultaeneously, shoot your legs straight out to hover about 4 inches off the floor while you shoot your arms over your head. Return and repeat 8 times.5. Pushes: Lie on the ground with your knees bent, legs elevated off the floor. Raise your back and abs off the floor and extend your arms to either side of your knees, palms open and facing away from you. Sit up as high as you can, pushing away something in front of you. Pulse for a count of 8, rest, then repeat.These should get you started.