What are Exercise Ball Workouts? Simply put, an exercise ball workout is basically a session where you utilize weighted balls to assist you in increased stability and control over your body during the workout. The weighted balls used in these workouts are generally made of heavy-duty plastic and are equipped with air bladders for added buoyancy.
Now that we’ve got the physical explanation of exercise ball workouts, let’s talk about its psychological benefits. Like all exercises, they can be highly challenging, even invigorating when done correctly. The challenge comes from two main points. First, you’ll need to increase your core strength so that you’re able to stabilize yourself properly during the workout, which in turn increases your overall stability. Second, the increased stability will also improve your balance, and ultimately your ability to maintain good form during the exercises themselves.
To start your first set of exercise ball workouts, you’ll want to perform the exercises on the floor. Start with four sets of ten repetitions, using the same amount of weight as the bench press or shoulder press you performed previously. To increase the effectiveness of your exercises, make sure to lie on your back, with your knees bent and your heels on the floor, and allow your forearms to hang down on the floor.
Push Your Upper Body
Lie on your stomach and then push your upper body up while your lower body remains flat on the floor. Your chest should not move, but your upper body should rise by lifting your legs. Repeat this for ten repetitions, using proper form. Next, lower your arms to the sides and begin the push-up position. Repeat this for ten repetitions, using proper form.
A great exercise ball workout to develop upper body strength is to lay flat on your back with your hands located below your chest. Then, extend your arms in the direction of your upper body, parallel to the ground. Raise your body up until your shoulder blades come above your head. In order to perform a push-up, you must rotate your elbows. For this exercise, it’s important to keep your arms fully extended and locked into place at all times. If you do not have the proper technique, this will not be effective.
Now it’s time to perform push-ups! Before you begin, make sure your elbows are slightly bent, and your hands are at approximately an angle of ninety degrees to your shoulders. If you’ve never done push-ups before, start out on the floor with your palms resting on the floor directly beneath your shoulders. Once you’ve warmed up well, slowly move your hands toward your elbows, until your forearms are parallel to the ground. Form a pushup by placing your elbows under your chest and lifting your body up, just as if you were doing a pushup.
Sit ups are another exercise that many people find difficult to do, but with the aid of an exercise ball you can improve your ability to do sit ups by starting off with three feet rather than your usual two. Begin by standing with your feet hip-width apart. Raise your legs straight into the air until your thighs are parallel to the ground before returning them to the position you started off with. Repeat for the desired number of reps and take a break between reps to allow your legs a rest.