Why stability/Exercise balls?
Undoubtedly, hitting the gym daily is a pain! But the good news is that there is a range of gym equipment which can help you in strengthening your body, toning your muscles and improving your overall figure just at the comfort of your home!
Yes, it is the time for you to explore the goodness of exercise ball workouts. Also called Swiss ball, an exercise ball is filled with air and is used for athletic training and physiotherapy. These workouts are good for strengthening the core and maintaining a great body shape. Click here to read about our abs workout machines.
But which Swiss ball should you go for? With an array of exercise balls today, it undoubtedly is a tough task to choose one. And that’s why we thought of reviewing the best stability balls to make your task easier. But, before we delve deeper into the reviews, let’s have a quick look as to how a stability ball can help you!
For novices, we perhaps should start with the basics. Get set reading!
The stability ball is training equipment which tones the whole body. It can be thought of as a balance ball that helps in building balance and stability. When you try to work with the unstable ball, your muscles automatically become more alert thus stabilizing your body.They can make any exercise more challenging and provide many benefits when used regularly.
Fitness ball exercises provide ways to challenge both your body and brain. To maintain balance on the ball, you need good coordination between the two. Stability ball exercise is particularly effective for improving this brain-body coordination. When you start the workout with the ball, your nervous system makes the muscles alert so that your balance is maintained. When more of these muscles are turned on, your stability keeps on increasing day by day.
Relieve Back Pain : Prolonged periods of sitting in an office chair lead to poor body posture. Whereas in Stability ball you often tend to change your position to balance your posture. In this way, Stability ball benefits to reduce damage caused by prolonged sitting in the same position.
Forces proper spine alignment : Because a balance ball is not stable, your body needs to try to balance itself on it. Thus, your body will automatically try to align itself into the proper posture. This way Stability ball benefits your spinal health and decreases back pains.
Improves your circulation : Using stability ball will keep the blood flowing to all parts of your body, throughout the day. A desk chair, on the other hand, reduces circulation to some parts of the body after prolonged use.
Burn Extra calories : More movement during the day = more calories burnt. Using Stability ball regularly will help you stay fit.
Improve your balance : This one is very understandable. Sitting on an unstable surface all day will improve your sense of balance, as well as the reactions of your muscles.
You can perform an array of exercises with stability balls. Here are a few of them which you can try today:
Sit-ups: Sitting on top of the fitness ball is a good start for the beginners. Sit with your feet on the floor and at a small distance from each other. Align the shoulders at the level of your hips to maintain balance.
Leg extension: Sit on the ball with feet on the floor. Lift one foot and straighten the leg so that the calf is parallel to the floor. Hold it for 10 seconds and repeat the ball stretches with the other leg. You may do it 10 times with each leg.
Ball lifts: Lie down on your back with the inflatable exercise ball between the feet. Squeeze the ball so that your abs do some work. Now, keep the legs straight and lift the ball upwards. Do this till the legs are at 90 degrees with the floor. Lower the ball and don’t allow it to touch the floor. Repeat this at least 10 times.
Ball squats: Fitball exercises are incomplete without squat workouts. Lean your back on a wall and place the ball between the wall and your back. Walk 3 steps to the front by fixing your back on the wall. Now, take a squatting position with knees in line with the ankles. Hold for 10-20 seconds and repeat this 10 times.
Leg curls: This is one of the best stability ball exercises which strengthen your glutes. You can name it a core ball exercise as it builds core stability. This is done by keeping your legs on the ball and the upper part of your body on the ground.
Bouncing on Exercise Ball: Bouncing on the ball is an excellent workout as it activates your core to stay balanced. The first step is sitting on an exercise ball. You can then start bouncing starting slow. When comfortable, bounce higher.
Push-up: Again focusing on your core stability, this exercise is similar to the normal push-ups you do on the floor. It strengthens your chest area and arms. While doing it, you can try raising one foot while resting the other on the ball.
Chest Stretch on Exercise Ball: This is again an exercise that improves the strength of your chest. To do this, get on your knees keeping the ball near you. Keeping your elbows on top of the ball and one hand on the floor, lower your body towards the floor. Hold this position for about 20-30 seconds. You may now repeat this with the other hand. If you find it difficult, try to hold for 10 seconds initially and then increase the time slowly.
Stability Ball ab Exercises: Toning the abs and making them look lean is a dream of many. Doing abs exercises with machines or using a balance ball ensures that you get lean abs within very short time. One among the many workouts needs you to keep your lower back against the ball and your hands behind the head. Now, extend backward and then crunch up. Make your movement slow so that your back is in contact with the ball. Do 3 sets of this workout each with 20 repetitions.
Upper Body Balance Exercises: These exercises strengthen the upper body parts like the shoulders and arms. For this, you can use a slightly unstable ball to get better results. Place your elbows and right arms on the yoga ball and keep the legs extended behind. Hold this pose for about 30 seconds and do 3 sets of the exercise.
Now that you are convinced of the goodness of an exercise ball, it is the time to choose one. How would you do that? Here we have compiled a comprehensive list of the best stability balls. Read on to make a well-informed decision.
Black Mountain Weighted Stability Ball
If you’re looking for a professional grade stability ball, well, here it is! Rated up to 2000 lbs, Black Mountain stability ball comes with a starter brochure and a ball pump which makes it easier to inflate on the go. The exercise ball routine built with the help of this stability ball would help you in stabilizing your body aiming to improve the total body strength. It is also good at toning the abdominal muscles. The ball works by enhancing the overall balance of the body in addition to your stamina and immunity.
Stott pilates ball is the ball you need to have if you are looking to have an exercise regime that tones your overall body. Made up of non-toxic PVC, the ball is anti-burst in nature and comes with a plug and straw you with easy deflation and inflation. Pilates ball works by helping you in building a good posture and makes your mind alert.
This ball, also called physio ball, is usually used for physiotherapy and athlete training purposes. It is a professional grade stability ball that works wonderfully for novices and experts alike. Made up of high-quality PVC material, the ball is anti-burst tested and supports up to 2000 lbs in rigorous workout conditions. The ball comes equipped with a plug remover, pump, and plug for easy inflation and deflation.
A yoga ball workout is the best way to boost the balance and strength of the body. Practicing the yoga poses with the help of Pavandeep yoga ball raises your yoga sessions to a higher level. You can start with simple yoga asanas and then move on to difficult ones using the ball. The ball is tested and approved by fitness professionals and is ideal for performing yoga therapy. The ball is made up of certified PVC and contains no harmful chemicals.
We hope that the above article would have surely given you enough insight as to how to use an exercise ball. Exercises with ball help maintain your stability and improve cardio endurance. If you are too lazy to go to a gym every morning, the best stability balls can definitely help you in the purpose.
So which stability ball would you like to go for? Have you tried any stability ball in past? What was your experience with them? Do let us know in the comments.