Exercise balls are popular for targeting specific areas of the body, such as the core, to improve posture, balance, and joint strength. Workouts can be static, dynamic, or involve limb movements, but static exercises should be mastered before attempting others.
Exercise balls have become a popular and integral part of many workout routines. With this piece of equipment, specific areas of the body can be targeted through strategic exercises. In particular, exercise ball exercises are used to strengthen the abdominals and back, improve balance, increase joint strength and flexibility, and improve posture.
Most exercise ball workouts target the core area of the body. The core is often defined as the trunk, made up of the abdomen, back, and chest, and the muscles that support this area of the body. Working on this part of the body with an exercise ball can improve posture and reduce back pain.
All exercise ball workouts can be divided into three categories: static exercises, dynamic exercises, and exercises with limb movements. Static exercise ball exercises are those that require a position to be held for a certain period of time, to work on the resistance of the muscles being used. Dynamic ball exercises are exercises that involve core movement using the exercise ball. Ball exercises with limb movement are exercises in which the core does not move but the arms or legs do.
The goal of static exercises during ball workouts is to strengthen your core muscles and stabilize your spine. Once a static exercise is mastered, it can be made more difficult by increasing the time held in the position or by adding movement to it. Common examples of static exercises include the plank, reverse plank, bridge, reverse bridge, and holdups.
Dynamic exercise ball workouts include movement, often while on the exercise ball. These types of exercises should only be done once the person is comfortable using the exercise ball. Most dynamic exercises involve core movement. These can include crunches, with the body on the exercise ball or with the body on the floor and the legs on the ball, or the clock, an exercise where the legs are on the ball, rolling from side to side.
Finally, exercise ball workouts can also include limb movements. These types of exercises are often used to increase strength in the core area, as well as the limbs that move. The exercise ball can even be added to a weight training regimen, and dumbbells can be used with the ball. Some examples of limb movement exercises include push-ups, squats, and even using the exercise ball as a bench when lifting weights.
Exercise ball workouts can include several different exercises. The core is made up of several muscles, so it’s important to try to hit each area when using an exercise ball. Concentrating on one area to the detriment of another can cause the spine to be unstable. It is important to remember that when adding an exercise ball to a workout, static exercises should be mastered before attempting dynamic exercises or those that involve movement of the extremities.
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