Saturday 30 November 2013

Exercise Stability Ball – your solution for a fit body

http://www.amazon.com/Exercise-Stability-Ball-Eco-Friendly-Birthing/dp/B00G4UFZS2
Exercising for a perfect and healthy body is one of our dearest needs today. And, one of the fitness trends that has attracted a lot of attention today is the exercise stability ball. Balancing on the stability ball and performing resistance movements is considered a perfect full-body exercise. Traditionally known as the Swiss ball or a Physio ball, exercising using the stability ball is a great way of stretching your body and toning it. But, when you plan to purchase a stability ball, there are several questions that arise in our minds. For instance, which type of stability ball should I purchase, what size of the ball is ideal for us, what exrecises should I do using the stability ball, and so on. So, in order to help you purchase the perfect stability ball and exercise at home,  here are a few tips that will help you go the right way.

Purchasing the right size

Exercise stability balls come in standard sizes including, 55cm, 65cm and 75cm. The ball size mentioned here indicates either its height or diameter of the fully inflated ball. Different sizes are designed to provide ideal body and ergonomic alignment based on the height of the person exercising. 55cm ball size – 5 to 5’5” height; 65cm ball size – 5’6” to 5’11” height; 75cm ball size – 6’0” to 6’3”.

Filling air into the ball

In order to ensure that the ball is properly inflated, measure its height when you have properly inflated it. For ensuring its perfect size, make a pencil mark on the wall at a height of 55cm or 65cm or 75 cm (based on your ball’s size). Then inflate the ball until its top edge meets with the pencil mark on the wall.

Weight limit on the ball

These balls are designed for an approximate body weight of max. 300lbs.
http://www.amazon.com/Exercise-Stability-Ball-Eco-Friendly-Birthing/dp/B00G4UFZS2

Best Exercises using a stability ball

There are several types of exercises that one can do using an exercise stability ball. However, there are always certain exercises that help you get better and quicker results. These exercises include:

Alternate leg hip extension – Lie down on the floor with your ankles on the ball. Now lift one leg off the ball raising your buttocks. Lower your leg and repeat on the other leg.

Hip marching – Sit on the stability ball with a small arch in the back. Now, lift one leg in the air and hold still for a few seconds. Repeat with the other leg.

Alternate leg and arm hip marching – Sit stable on the ball and lift one leg and its opposite hand in the air. Hold for a few seconds and then repeat with the other leg and hand.

Lumbar alternate arm – Lay down on the ball supporting your upper back. Now raise one arm over your head and then slowly lower it. Repeat with the opposite side.

Groin and hamstring stretch – Sit on your stability ball with both your thighs apart and feet absolutely flat on your floor. Slowly lean forward to touch your left ankle with your left arm. Hold for 15 seconds and repeat it on the other side.

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