The Exercise Ball

Have you seen those exercise balls that are popping up all over the place? You can find them in gyms, fitness shows and in the home. These fun balls are a great way to spice up a boring training program.

Below are some suggestions for starting your own exercise program. These exercises are variations of classic exercises that can be performed without an exercise ball. Although some might be new to you. Try performing two to three sets of ten repetitions, increasing as your strength improves.

Crunches

Traditional crunches can be added to any exercise ball program. Some even argue that ball crunches are better supported and are safer than floor crunches. With your feet flat on the floor, lie back on the exercise ball so that the ball is between your lower back and the floor.

Put your hands behind your head as you would when performing a traditional crunch on the floor. Use your abdominal muscles to slowly lift your upper body. Hold this pose for a few seconds, and then lower your body to the original position. Be sure not to cause neck strain by pressing against the back of your neck with your hands.

Pushups

This traditional exercise can also be converted into a ball exercise. This is an excellent upper body exercise to add to your exercise program.

Begin with your hands flat on the floor, about shoulder width apart. Rest your toes, shins, or knees on the top of the ball, depending on your desired level of difficulty. The closer the ball is to your feet, the higher the level of difficulty. Keeping your back flat, bend your elbows and slowly lower your upper body towards the floor in a controlled motion. Push your body back to the original position.

Squats

This exercise is a good example of a variation of a traditional exercise in which the ball provides extra support and helps you maintain form.

Stand with the ball between your lower back and a wall. Leaning only slightly against the ball, lower your body until your knees form a ninety-degree angle. Hold for a few seconds, and then push your body back to a standing position. You should feel this exercise in your thighs. You can perform an advanced variation of this exercise by extending a leg straight out in front of you when you lower your body. Alternate legs with each repetition.

Oblique Lift

Traditionally performed lying on the floor, this exercise can also be done with a ball.

Begin with your left knee on the floor, with the exercise ball to your left. Lean against the ball and outstretch your right leg. Place your hand behind your head. Use your oblique muscles around your waist to lift your torso to the right, away from the ball. Imagine pushing your ribcage toward your hip. Repeat on the other side.

One-Legged Lunge

This variation on the traditional lunge can be performed as an exercise ball routine. You can also do this by propping your leg on something stable if you don't have a ball.

Stand with the ball a few feet behind you and put one foot back on the top of the ball with your knee bent. The top of your foot and most of your shin should be touching the ball. You might want to put the ball against a wall for stability. Bend your front knee slowly into a lunge position, making sure your knee does not go in front of your toes. Hold this pose for a few seconds, and then return to the starting position.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read.

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