Exercise Ball and Basic Exercises for Beginners using the Ball

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Exercise Ball

Exercise ball is a big inflated ball of diameter ranging from 45-80 cm, which is primarily used for  improving strength, endurance, posture and balance.

The Exercise ball is also known by a number of different names, including Swiss ball, gym ball, Pilate's ball, sports ball, fit or fitness ball, stability ball, therapy ball, yoga ball, balance ball, body ball or birth ball.

This ball was first developed in 1963 by an Italian Plastic manufacturer named Aquiliono Cosani. It was then called Pezzi ball.


Arnav Anti Burst Swiss Ball Yoga Ball with Foot Pump for Total ...

Benefits 

  1. Helps correct faulty postures
  2. Used to develop abs 
  3. Increase lumbar (low back) mobility.
  4. Increase abdominal and back muscle strength. 
  5. Increase balance and stability.


 Exercises for beginners

∎ Over head ball squat
Steps:
1.Hold the ball over your head.
2.Bend your knees and do a squat.
3. Go for 10 to 15 repetitions.
          Over head ball squat - RENU

           Benefits: Strengthens your arms, shoulder and deltoid and trapezius muscles.

 ∎ Standing ball squeeze

            Steps:
        1. Stand straight and bend your knees.
        2. Hold the ball between your legs.
        3. Squat down and make a 90 degrees and squeeze the ball.
         4. Remain in this position for as long as possible.
            Standing exercise ball squeeze | Ball exercises, Exercise, Fitness ...
        Benefits:Strengthen hip muscles, back thigh muscles and knee flexors.
        ∎Ball sit ups
          Steps:
        1. Sit on the ball with your feet flat on the floor and your hands clasped behind your back.
        2. Lean back into a 45 degree angle, bending at your hips and raising up on your toes without moving your feet.
        3. Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet.
        4. Go for 5 repetitions.
        Stomach Exercises For Women: Ball Sit Ups - YouTube
      Benefits:Build your core.
     ∎ Wall squats
       Steps:
       1. Stand in front of a wall with your feet facing forward and the exercise ball pinned between the wall and your lower back.
      2. Put your hands on your hips and slowly bend your knees to squat down toward the floor. The ball should roll up your back as you move down.  
       3. Hold for a few second in the deepest part of the squat, then slowly return to standing.
       4. Repeat the exercise 5 times.  
          How to Do Wall Squats with an Exercise Ball - dummies                      
     Benefits: Strengthens your lower body targeting your quads, hamstrings and glutes. 

   Contraindications of Swiss ball exercises:

   1. Patients with lower back pain
   2. Patients with unstable spine.
   3. Cases where the patient's pain increases when using the ball.
   4. For patients who are fearful of falling or who do not feel comfortable with the ball.




References:



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