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Stability Ball Exercises

Starting a Physical Fitness Home Workout Routine

Mar 26, 2009 Karen Stephenson

Before starting any workout routines, consult with a doctor. Like any program, setting realistic goals and working toward them at a comfortable pace is important.

Purchasing an exercise ball that is the right size is important to ensure a safe and healthy workout. While sitting on a ball, both feet need to be flat on the floor and knees should be bent at a 90 degree angle. Be sure to read all the warnings, storage, maintenance and general instructions that come with the exercise ball to ensure safety rules are clearly understood.

Basic Exercises

Lay on the Ball – Lay on the ball by placing the stomach on the ball and the fingers and toes are on the floor to help maintain balance. Shift body weight from the fingers to the toes so that a rocking motion is creating. Shift from side-to-side to help get a feel for the ball. Once confidence is gained, find the center of balance by lifting the fingers and toes up off the floor.

Sitting – Place the body directly in the center of the ball. Tighten the abdominal muscles to support and straighten the mid-section. Keep the neck erect. Hold the torso vertical and align shoulders to hips.

Sitting (Intermediate) – Sit on the center of the ball. Lift both feet off the floor. Raise both arms up in front of the body.

Seated Leg Rotations – Sit on the ball with both feet flat on the floor. Extend one leg at the hip and knee so that it is straight. Rotate the extended leg at the hip moving it in so that the foot passes the central line of the body; move it down toward the floor, then up and out to the side. Keep arms relaxed and hands on the hips. Alternate legs.

Reverse Bridge Position – Lay on back with shoulders resting on the center of the ball and knees bent at a 90 degree angle. Place both feet shoulder width apart. Tighten abdominal muscles to maintain neutral alignment, forming a straight line from the shoulders to the knees. Do not drop the pelvis or move out of alignment. Place hands on the hips and fingers on the abs to feel that they are tightening and to maintain symmetry and balance in the upper body. Ab exercises don't get any easier than this.

No matter what age a person is, if the doctor consulted gives the green light to work out on a stability ball, this inexpensive and versatile tool gets more “bang for the buck” than any other piece of exercise equipment. Balance is enhanced after each use, posture improves and there are a plethora of other benefits the body can gain from working out on an exercise ball. Having a ball while working out is just plain fun!

Further “Stability” Reading:

Stability Ball Exercises: Physical Fitness Fun

The copyright of the article Stability Ball Exercises in Mind/Body Fitness is owned by Karen Stephenson. Permission to republish Stability Ball Exercises in print or online must be granted by the author in writing.

Stability Ball Exercises Made Fun