Have a Ball

As part of our work out routines, the exercise ball has become quite popular. In fact, I even received one last year for Christmas. I have to admit I do not use it as much as I should but after writing this piece, maybe I will. After all, an exercise ball is one of the cheapest and easiest options for home fitness.

The exercise ball is also called a “Swiss ball”, because it originated in Switzerland when a group of physical therapists used it to help children with cerebral palsy. The ball comes with a pump and the ball itself is burst-proof.  You simply pull out the pin, insert the pump, and pump up the ball. When you are done, re-insert the plug.  Actually, these balls were historically used in the field of rehabilitation, but trainers soon saw the advantage in core and balance training. They are especially good for back problems. At first, you may feel unstable but over time, you will develop your core stabilization.

The size of your particular ball will depend on your height. The guidelines are:
-4”11 to 5”3 - 55cm
-5”4 to 5”10 - 65cm
-5”11 or taller - 75cm

You can do many different exercises with the exercise ball. It will probably come with a booklet. You can also find exercises online. A few of the more popular exercises include hip extensions, ab roll, and butt lift. You can also sit on the ball to improve your posture, develop core muscles, improve energy levels, and boost creativity. Along with body workouts, the exercise ball can also be used like a weight. You can hold it over your head and do squats and lunges. Lift and lower it to work your shoulders and arms. Hold it between your feet and lower and lift to work your legs and thighs. Another option is to hold the ball on both sides and do full body twists working your stomach and core.

Whatever exercises you choose to do, you will definitely see a change in your body if you use the exercise ball frequently.