Per the American Council on Exercise, the stability ball is one of the most effective tools for strengthening your abdominals and other core muscles.
But what exactly is a stability ball?
A stability ball (also called an exercise ball, Swiss ball or fitness ball) is a big round bouncy ball that can be used to train your whole body. It is an effective exercise tool for building core strength, balance, and stability.
You can pretty much find one at your gym or a sporting goods store for purchase.
We think it’s a must-have for home exercises and training.
Below, I will list five major benefits of using a stability ball in strength training.
1. Improve your balance
Using an exercise ball to perform a variety of exercises such as the plank, crunch, and push-up will challenge your balance and help you develop a better awareness of your center of gravity. The unstable surface of the stability ball forces your muscles to heighten their readiness. Your body will engage more muscles into action to help stabilize you’re* itself and help take control of that unstable surface.
2. Improve Core Strength
Stability ball exercises are ideal for building core strength since they increase the demands of your shoulder, hip, and core stability. Research shows when basic moves like (planks, crunch, push-ups) done on a stability ball, muscles get activated almost as twice as much as when they’re done on a stable surface.
3. Improve your flexibility
Tight and aching muscles are often caused by inactivity and long-period of sitting. When it comes to improving your flexibility, a stability ball is an excellent tool for stretching the entire body. With a stability ball, you can safely stretch your muscles into a full range of motion.
The ball can also help activate key muscles prior to training.
4. Improving your athleticism
Stability ball movements create better body awareness. This can help you respond more quickly. In addition, it can lead to a lower risk of injury because you’ll be less likely to turn an ankle or twist a knee when you’re knocked off balance.
5. Better coordination
Performing an exercise on a stable surface requires strength, but it does not require too much of balance or coordination.
But when you place your hands on a stability ball, the challenge becomes greater.
Now your body has to work harder to keep the ball intact and prevent it from moving. Your central nervous system has to engage and contract more muscles to stabilize your body and keep it balanced throughout the movement.
When you are challenged that way, the body’s feedback system makes quick adjustments. More of your smaller muscles in the shoulder get recruited to provide stability. Exercise such as this is called “proprioceptively enriched,” meaning it will help you improve better and challenge your muscles.
Stability ball’s instability is fit for creating challenges that call for balance, coordination, and stability.
How to start using a stability ball?
The stability ball is a versatile piece of exercise equipment that can be used to train your entire body effectively. It can also be used to enhance a movement you are already familiar with by adding some instability. The following are a couple of ways you can utilize a solidness ball to prepare a wide assortment of muscle gatherings and movements.
Start by placing your elbows on a stability ball.
lift your hips off the ground forming a straight line from your shoulders to your feet. Brace your abs and squeeze your glutes. Hold this position for as long as you can.
Start by resting your lower back on the stability ball. Place your hands behind your ears and slowly lean back and roll yourself back down on the ball until just your head, shoulders and back touch the ball.
Inhale and as you exhale, slowly curl your head and torso toward your knees until your shoulder blades are off the ball. Pause for 1-2 seconds and return. Repeat the same motion for 10-12 reps.
Start with your hand’s position on a stability ball and feet on the floor.
Brace your core, bend your elbows to lower yourself to where your chest barely grazes the ball. At the point when your chest comes extremely close to the ball, press go down. That’s one rep. Do 2-3 sets of 10 to 12 reps, resting for up to 30 seconds between sets.
These are just a few basic exercises you can do on the ball.