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Stability Ball Exercises and Workouts

 

A stability ball is one of the most useful tools in an exerciser's repertoire to improve one's flexibility, strength, and conditioning. Mainly used in physical therapy and athletic training, the ball is useful because it provides different angles to perform certain exercises. Thus, stabilizer muscles that typically don't see the light of day, and aren't used very often, are heavily utilized in ensuring that you do not fall off the ball.

 

Simple bodyweight stability exercises and stretches can now be much greater in intensity, and can provide you with much needed leverage to give you a better work out. With the emphasis on stretching and reaching, these quick and easy stability ball exercises will release any unnecessary tension in your body.

All that one really requires to partake in these activities is a stability ball. If your objective is to gain strength and flexibility, a stretching workout is advisable. Through a combination of limb-lengthening stretches and isometric holds, a stability ball stretching workout will force your muscles to reach and relax. Studies have demonstrated that stretching can actually increase muscle potential and, if done properly, can raise your metabolism.

In addition, your muscles will look better and your rate of injury prevention will shoot up. A stability ball stretching workout should be 3 days a week; but because the exercises are low-intensity, an extra session or two will do no harm. Much like yoga, because you are opening up the body, including exercises such as the swiss ball abdominal stretch, swiss ball back stretch, and swiss ball quad stretch will improve your body's overall blood flow. Have about 8-10 stretching exercises per workout, and constantly increase the amount of time you hold the stretches.

If you want to get ripped, a stability ball body weight workout focusing on calisthenics is a fantastic way to achieve your goal. Because of the high repetitions involved in body weight exercises such as the swiss ball push-up and swiss ball leg lift, maximum lactic acid will be released-- which is linked to fast fat burning. You can also add in weights into this workout if you would like, as the stability ball exercises will constantly work your stabilizer muscles regardless and make the exercises much more challenging.

Unlike the stability ball stretching exercises, it is advised that you stay within the 3 recommended days per week, and only do 4-6 exercises per workout. For size, do a rep-set combo of 4-5 sets of 4-5 reps. For increased definition, do 6-8 sets of 8-10 reps. Soreness and a temporary weakening of the muscles are to be expected with these stability ball exercises for a few days after each workout.

One of the best aspects of stability ball workout is that it can be done in the comfort of your own home. It is recommended that you buy a few stability balls of different sizes for a variety in exercises. In addition, you should place an exercise mat underneath in case you fall or slip. Finally, extreme and painful stretching exercises can lead to injury by themselves. Know your limits, and if an exercise becomes too uncomfortable, take a break or ease up. Enjoy your well-designed stability ball workout; you will notice results soon enough!

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