Safe and Effective Exercises You Can Do Using a Stability Ball

Have you wondered about those huge “beach ball looking things” you see in just about every fitness facility? I know that before I was schooled on how to use them I had no clue what they were for. I was pleasantly surprised, however, to find out how many exercises can be done with these sizable, yet weightless pieces of exercise equipment, so now that I know what to do with stability balls, let me go ahead and share a few tips with you to help you get acquainted with them.

Buying a stability ball – What size is right for you

Before I begin, however, here are a few things you should know before you go and purchase one. As far as what size would be right for you, a good way to find out would be to sit on a fully inflated one and make sure your knees are at a 90 degree angle with your thighs parallel to the ground. Some popular measurements are:
45 cm – if you are under 5’ tall
55 cm – if you are between 5’ and approximately 5’6’’
65 cm – if you are between 5’6’’ and 6’2’’
75 cm – if you are taller than 6’2’’
Another important thing to keep in mind while shopping for a stability ball is to specifically ask for one that is burst resistant. You want to be aware that should something puncture the ball, certain materials allow the air to slowly seep out while others could cause the ball to deflate immediately, causing injury. Usually, the cheaper the ball, the cheaper the material.
one more very important piece of advice…
Do NOT ever stand on a stability ball! Nothing good will result from this.
Now, let’s get to the good stuff.

How to do a lunge using a stability ball

Lunges, although popular and extremely beneficial, are advanced exercises and you need to know how to implement them properly into your routine. If you aren’t used to doing them, it’s wise to start light and progress until you are strong enough to support your body weight in this position. One of the best ways to do this is with the help of a stability ball. Using this tool allows you to build lower body strength and balance while taking pressure off of your knees. Of course, if you have any past or current knee injuries, then this exercise may not be suitable for you and I would advise you to check with your doctor first, but if not and you are ready to learn to do this movement in a safe and structured way, then check out this demonstration given by one of the Sparkpeople trainers.

Floor exercises to tone and shape the lower body – butt workout with a stability ball
You can get a great lower body workout using the stability ball. In addition to the lunges, you can move your workout to the floor and try some of these moves to tone your glutes and hamstrings and open up tight hip flexors. Notice the safe progressions she uses and as always, work out as a beginner if you ARE a beginner.

Upper body workouts with the stability ball

There are some extremely effective upper body exercises that can be done using a stability ball. In the video I’m about to share, the instructor simply holds the ball and does short pulses which is a great way to warm up your arms, shoulders and chest. When she demonstrates the tricep push-backs, notice the position of her arm. The long head of the tricep is in the direct line of pull for this movement and this is an important area to work since many women feel dissatisfied with the “wings” that occur under their arms over time. Lastly, when she does the push-ups and dips, if you feel you aren’t strong enough to use the ball for these exercises, do them on the floor first and progress as needed. You will see why I suggested a good quality ball.

Core Exercises

You can do some highly beneficial exercises for your core using the stability ball. One of the reasons I like doing crunches on the ball is due to the additional range of motion in trunk flexion you can achieve since lying on the ball keeps your spine (safely) hyperextended. All of the workouts demonstrated in this short video are ideal for beginners because they are safe and structured in addition to targeting the entire core section of the body. At the end, she demonstrates how easily and efficiently you can stretch the area afterward with the help of the ball.

Use the stability ball, try out the routines and tell me what you think.

When it comes to fitness, remember this…the tools are wonderful, the techniques are helpful but it’s the journey that really counts.

Best Workout Tips – How to Make Your Workout More Effective

Do you exercise every day but your workout routine is getting old? Are you struggling to get through your workouts because of fatigue?
Working out is hard, especially after a long day at work when you don’t feel like going to the gym. Are you in need of a few tips to help spice up your routine and make your workouts more effective? Try these tips.

Change up the Location

It is really difficult to go to the same gym day after day and expect to have an enjoyable workout each time. Watching the same people come in and out of the gym and using the same equipment can get old fast. After a while it seems almost impossible make your workouts effective.
One way to help keep your workouts effective is to mix up where you work out. This will hopefully keep your boredom at bay and force you to mix up your workout routine.

Mix up the Routine

Are you doing the same thing every day at the gym? This is not only boring, this is also ineffective. By lifting the same weights and doing the same cardio workout for every workout, you are limiting your success.
Your body gets used to things that you do over and over. If you repeat the same workout over and over, you may see some results at first, but soon, your athletic gains will plateau. You will see greater strength and cardiovascular benefits by changing things up.

Use an HGH Supplement

HGH is a hormone that your body produces naturally. There is plenty of HGH in your body when you are young because you are growing and changing so fast.

As you age, your body’s production of HGH slows down. This may be one of the reasons that you feel tired and aren’t able to exercise as hard as you used to.
HGH supplements can help improve your endurance, increase your stamina, and boost your athletic performance. Many athletes supplement HGH and see great results. But TestoGen and Testo-Max aren’t just for athletes. HGH supplements can benefit anyone wanting to look and feel better. You can read more about some of the most popular testosterone supplements.

Drink Plenty of Water

Your body needs water to function. Without enough water, your body will not function effectively. Not drinking enough water can even be dangerous.
Waiting until you are thirsty is often too late to drink water. At that point, you are already somewhat dehydrated and your performance has already suffered slightly.

In Conclusion

If you are going to spend your time working out, you might as well make it an effective workout. There is no point in going to the gym and wasting your time with an ineffective exercise routine. Go ahead, try implementing these best workout tips. You may be surprised at how mush a little water, HGH, and variety can help.

Dr. Bryan Schuetz

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