Stability balls are the perfect choice to accompany exercises preformed with or without dumbbells as they can be sat on or used in the same way as an exerciser would use a bench.
Using the ball as a bench may be too difficult for some as much of the balance and feeling of stability are removed. It may take a little time and practice for the exerciser to be able to hold the position for the duration of the exercise.
A more confident exerciser can also perform sit ups on a ball.
Engaging the Core Muscles
Any exercise performed on an exercise ball will encourage the stomach and the mid and lower back muscles to engage and fight wobbles. Having toned core muscles will go a long way to improving the posture and prevent any niggling aches and pains caused by slouching for long periods. The core muscles will be used while sitting on the ball and even more so when using it as a bench.
Finding a Seated Position on an Exercise Ball
Some exercises can be performed while the exerciser is sat on top of the ball. These include shoulder presses and bicep curls. Firstly the exerciser must find a comfortable position on top of the ball.
This is normally found by sitting directly on top and in the centre at the highest point. The exerciser may then want to roll the ball forward just slightly to allow him to place the feet flat on the floor. The feet can be placed wide, creating a triangle shape with the body to give more stability.
Once a comfortable and stable position has been found he can begin his exercises. While sitting upright the exerciser should focus on keeping his back straight, shoulders down and in a neutral position and the stomach muscles pulled in and engaged.
Lying Face up on an Exercise Ball
The chest fly and chest press requires the exerciser to rest the mid to upper back on the ball while making a bridge shape with the legs to keep the torso parallel to the floor. To achieve this position the exerciser should sit on top of the ball before rolling the ball forwards. He can then walk his feet out further away from the ball and lean his back in to the ball to find the right position.
In this position he will find that his bottom and head is no longer in contact with the ball. The bottom should be kept in line with the body and not allowed to relax towards the floor and the neck and head should be kept relaxed as tensing the muscles can lead to strains and soreness.
Once a comfortable and maintainable position is found the individual is free to begin his exercises. He should concentrate on keeping the upper body stable and parallel to the floor. The more the body wobbles, the harder it becomes to complete the workout.
Lying Face Down on an Exercise Ball
Bent over rows and reverse flies require the exerciser to lie face down with the ball supporting his chest. The exerciser should find this position by kneeling over the ball and finding a suitable resting place for the chest before extending the legs out behind him. The arms can be used to balance the body, one either side of the ball, until the individual is ready to start working out.
The exerciser should ensure the body maintains a straight posture for the duration of the workout in this position. Again the head will not be supported by the ball and it is important to keep the muscles in this area relaxed to avoid aches and pains.
To aid stability in this position the feet can be widened to provide a larger base.
 |
