Healthy Body Musings

The exercise ball (aka Swiss ball, balance ball, Pezzi ball) is a convenient exercise tool with proven versatility. It provides a multitude of uses particularly in the fitness department. With the use of the Swiss ball, you can put different variation to your regular exercise routine. It is a cheap investment and does not take up too much space, making it an ideal exercise tool to maximize your workouts.

It enables your whole body to engage in the exercise by keeping it responsive with its position and balance, thereby maintaining the muscles' awareness for any sudden changes. Long-term effects of doing a series of workouts using the exercise ball enhance the muscles that maintain the balance. This means that when you do an exercise ball workout, you not only target that specific set of muscles but also the whole body.

When doing your regular strength exercises on a flat and immovable surface, you'll have better stability enabling you to put maximum focus on your target muscles. But when you integrate your strength exercises with an exercise ball workout, you'll be engaging not only that specific group of muscles but also the body as a whole. This way you'll be maximizing your exercise routines and your time. Burning out more calories and losing more fat in the process.

There are many interesting exercises that can be done using the exercise ball. In this article, you'll be reading about a few of them. For more information about other exercises, the internet provides an entire pool.

Lower Back Extension. Lie face down with the knees and feet on the floor. The ball should be placed somewhere at the lower chest and abdominal area. You can either put your hands on your chest or at the side of your head. Begin lifting the trunk and return to starting position. To increase intensity, you can place the ball further down the hip with legs spread and knees off the floor. Hands can be extended overhead to give you more of a challenge. You can stabilize your feet by pressing it against a wall or an immovable object.

Abdominal Crunches. Sit on the ball with hands across your chest and head on a neutral position. Walk forward rolling the ball until it is positioned underneath your mid to lower back area. Next, raise your hips laying it parallel to the floor. As you lift your chest, contract your abdomen reinforcing it with the pressure from your upper body. Return to the original position and repeat for at least twenty times. Remember not to over extend or over flex your spine to avoid injuries

Hamstring Curls. Lie on your back with your palms flat on the floor and the ball under your heels. Next, lift your hips slightly. And then bend your knees to roll the ball towards your buttocks; do this without moving the hips. To add to the challenge, raise your hips higher while you pull the ball towards you. Taking it up another level, you can do this with one leg raised straight towards the ceiling. Make sure to keep your body stable as you move.

About the Author:

Looking for a cholesterol low fat diet? Get your FREE eCourse packed with secrets and tips on how to lose 10-15 pounds FAST at http://www.IdiotProofDietSystem.com

Article Marketing

5 people like this article