The Exercise Ball Authority

The stability ball can be used to introduce a new challenge into your exercise program. The various activities you can incorporate your stability ball into are: abdominal/core exercises, balance & stability training, stabilizing the spine, all types of stretching, weight training, and more! You can even use it as an office chair if you want (I do!).

Most exercise ball exercises challenge the core and are meant to stabilize your spine. The fact that you are sitting or lying on a wobbly ball challenges the nervous system, requires balance, and increases demand from core muscles. In addition, it requires increased mental focus to ensure you maintain the appropriate form throughout the entire exercise.

Developing core strength and improved balance are essentials in a ‘functional’ fitness program. Functional fitness is a multi-dimensional fitness program where the body is trained for real-world body movements, as well as strength & leanness. For example, you could be an excellent runner who runs an hour a day, you are lean, tone, and eat right. You look great & you’re really in shape. Then why did you lift your suitcase to put it into the trunk — and throw your back out. What happened? Most likely, you over trained one set of muscles while unknowingly ignoring the opposing muscle group. This can lead to muscle imbalances and weak links in the body. You might be lean, strong, and ready for the beach, but are you ready to lift your toddler out of his car seat or bring all the holiday decorations down from the attic? Functional fitness training focuses on preventing injuries similar to this.

In addition to functional benefits, using a exercise ball to challenge your core strength improves muscle development through the core without any fear of getting ‘bulky’. Since muscle burns dreaded fat, you can expect improved metabolism and leanness as an added benefit of using the ball.

If you want to make your workouts more interesting and effective, I recommend using an exercise ball to replace the standard workout bench or exercise mat. While using the ball, make sure you are near a mirror, where you can monitor your posture and ensure your back is straight and your abs are tight. Always strive for perfect posture when using the ball to perform any exercise other than stretching. When you begin to use the ball, you’ll most likely be very off balance and a little timid. As your nervous system adjusts, you’ll become more confident and have the ability to challenge yourself in new and different ways.