The Many Advantages Derived From Exercise Balls
Different exercises which involve the back, pelvis as well as the abdominal muscles can be done using an exercise ball. This type is used in various gym classes and was once known as the “Swiss ball”. These days, the exercise ball can also be referred to as balance ball, gymnastic ball, Pilates ball, stability ball, and yoga ball.
Originally created as toy called Gymnastik which is created by engineer Aquilino Cosani in Italy in the year 1963, the exercise ball turned out to become a great use in the medical field. With its use, Dr. Elseth Kong and Mary Quinton became successful in developing the Bobath method-a pediatric rehab program-of stroke/neuro-developmental rehabilitation. In the year 1990s, it was introduced in the fitness world.
A multitude of benefits can be derived from the use of exercise balls. First among these is posture correction. Because a ball is not stable, sitting on it forces the body to try to balance itself on it, hence, forcing proper spine alignment. This also helps improve one’s spinal health and decrease back pains. These exercise tools are also useful in weight control. As balancing on these balls require constant movement, more calories are also burned while performing these exercises. Also, stability ball exercises target the core body muscles-which are the abdominal muscles and back muscles-hence, allowing one to get the ideal six-pack body figure. Exercise balls are also used in strength training. As the use of these requires the body to respond to the instability of the ball to remain balanced, more muscles are engaged in the exercise, which overtime, become stronger.
Before you get the above mentioned benefits of the exercise ball, first you must learn how to use it and what exercises you can do with it. There are five simple steps in using this item. First is to seat on it. If it is the first time you will do it, you can sit near a table or a rail where in you can use them as support. Second, while seated on the ball slowly do circles by rotating the hips. This exercise will help you firm up your bum. Third is to exercise and tone up your abs. You can to this by seating on it, then placing your hands son each side of it then start walking forward. The fourth exercises is done by placing the ball against a wall with your back holding it, and then slowly bend your knees to lower the body into squatting position. This is called ball squats. The last and fifth step is to use these steps in other forms of exercises like Yoga.
Exercise balls also come in different sizes for different purposes. There are four types namely: stability, medicine, massage, and hand therapy balls. The stability ball’s purpose is to develop body strength, dynamic balance, agility, and flexibility. It usually measures 55 to 75 centimeters in height. Weighing 2 to 12 pounds and are used for plyometric exercises are the medicine balls. On the other hand, the massage ball measures only 6 to 10 inches and are used in body rolling, and often seen in spas and massage parlor. Hand therapy balls which are the smallest among the four and measure only 1 inches are used to exercise the hands and promote manual dexterity. Often these are also used by other people as stress balls.
Exercise balls are indeed important inventions that are beneficial both in the medical and the fitness world. As such, owning one and incorporating these equipments on one’s daily exercise routine can definitely provide one with a number of benefits.
Michelle Lorenzo is a gym instructor from Phoenix, Arizona. Included in the exercise routine of her students are ball exercises using pezzi gymnastikballs (exercise balls).
