A gym ball (Swiss ball, fitness ball, fitball) is not only a fun bouncing device, but also a great tool for improving strength, stamina and coordination. If you perform basic exercises (for example, push-ups, squats or straps) on an unstable surface, the muscles only become stronger. The fitness ball is also great for getting back into shape after an injury, as it will help reduce spinal tension during exercise.
The history of the ball
The physical object, known as the Swiss ball, was developed in 1963 by the Italian plastics manufacturer Aquilino Kosani. He improved the process of forming large and puncture-resistant balls.
In the early 80s of the last century, Aquilino Kosani made constructive changes to his invention, which for the most part affected the ball handles. In a new product of the company called HOP (from the English “jump, jump”) handles were made of soft vinyl, which made the ball safer to use.
The so-called Pezzi balls, which were already without handles, were first used in treatment programs for newborn babies Mary Quinton, a British physiotherapist based in Switzerland. Later, Dr. Susanne Klein-Vogelbach, director of the School of Physical Therapy in Basel, included the use of ball exercises as physical therapy for the treatment of neurogenesis. Based on the concept of “functional kinetics”, Klein-Vogelbach advocated the use of balls to treat adults with orthopedic problems.
The term "Swiss ball" began to be used after American physiotherapists began to actively apply Swiss techniques in North America. Starting with the advent of exercises with the ball as a physical therapy in a clinical setting, these exercises are now used in sports training as part of a general workout, and are also actively used in yoga and Pilates. This kind of training is widely represented in many sports clubs.
Today, many women use exercises with the ball for fitness for weight loss.
Benefits of Using the Ball
The main advantage of physical exercises with the ball compared to doing the exercises directly on a solid surface is that the body responds to the instability of the ball, while using much more muscles to stay in balance. In most of these exercises, the core muscles are the target — the abdominal, back, and thigh muscles.
Also, a great advantage of transferring exercises to an unstable surface is to achieve greater activation of the muscles of the core, for example, when performing exercises such as twisting or push-ups. An unstable surface increases activation of the rectus abdominis muscles and allows an increase in activity in each exercise compared to a stable surface.
Performing standard exercises on the gymnastic ball can be used to increase the activation of the muscles of the spine and, in turn, provides them with increased strength and greater resistance to injuries.
How to choose the right ball?
To get the most out of your workouts, be sure to pick the right size gymnastic ball. Most of them have four size options, depending on the height of the athlete:
- diameter 44-55 cm: height up to 155 cm;
- diameter 55 cm: height from 156 to 169 cm;
- diameter 65 cm: height from 170 to 185 cm;
- diameter 75 cm: height from 186 cm.
Also, the ideal ball size can be selected using the following rule: sit on the ball and make sure that the hips and knees are at right angles to the floor.
There are several varieties of gymnastic balls. They should be selected depending on your goals:
- Ball with handles to maintain balance. This model is suitable for children.
- A ball with spikes can be used as a massager. It will be especially effective in the fight against cellulite.
- A smooth ball is suitable for all users both for relaxation and for intense training.
Fitness Ball Exercises
Now let's move on to the practical part. There are a large number of options for exercises with the ball at home, which will allow you to work out the whole body. They are suitable for both beginner athletes and those prepared for physical exertion. Consider 15 movement options that can be included in a set of exercises with the ball.
The number of sets and reps will depend on the level of training, but most exercises should be performed from 3 to 5 sets in the range from 10 to 20 reps. After several workouts, try to increase the number of repetitions to feel the progress.
Ball Squats
- Take the gymnastic ball and hold it above your head, arms outstretched.
- Place your feet shoulder-width apart and bend your knees slightly.
- Lower yourself to about 90 degrees, and then return to your original position.
This exercise is primarily aimed at the legs and buttocks and to a lesser extent involves the calves, hamstrings and lower back.
Squats with a ball near the wall
- Place the ball between the lower back and the wall. Place your feet hip-width apart with your legs slightly forward and your weight on your heels. Dip your hands on the front of your hips or cross your chest.
- Inhale and slowly lower your body while rolling the ball down the wall. Focus on shifting the main load to the hips to reduce the load on the knees. Continue to fall down parallel to the floor and hold this position for a couple of seconds.
- Exhale and slowly pushing the body away from the floor, focusing on stretching the hips, return to the starting position.
Exercise can also be performed on one leg, which will greatly complicate it.
Squats involve the muscles of the hips and legs, and also help improve coordination.
Kicking the ball
- Place the ball between your knees.
- Bring your knees together, squeezing the ball and using the muscles of the inner thigh.
- Slowly return to the starting position. Maintain a constant tension during the exercise, not allowing the hips to relax.
This exercise is aimed at the inner thigh area, which is a very inaccessible muscle group.
Ball pulling
- Lying on your back, place your heels on the ball. Spread your feet across the width of your hip joints, leaning slightly against your ankles. Place your palms on the floor to help stabilize your body.
- Exhale gently and lift your hips up, contracting your buttocks. At the same time, press your heels into the ball for added stability. Without bending your lower back, keep moving until your legs and hips are aligned with your torso and legs.
- Exhale and bend your knees, lifting your hips higher from the floor. Inhale at the peak point and slowly return to the starting position.
This exercise will work fine muscles of the legs, buttocks and abs.
Lunges back with the ball
- Put the ball behind you, place your hands on the sides. Step back with your right foot and place it on the ball, step forward with your left foot.
- Begin the exercise, dropping down until the left thigh is parallel to the floor.
- Pause for a few seconds, then return to your original position.
You can complicate such attacks by picking up additional weights.
Exercise is primarily focused on quadriceps and to a lesser extent involves the buttocks and the back of the thigh.
Push-ups with emphasis on the ball
- Lie face down on the ball and rest your hands on the floor. Extend your arms, allowing the ball to roll under its body until it is under the lower legs (beginners can hold the ball under their hips). Hands should be located directly under the shoulders.
- Keeping your body straight, bend your elbows and lower yourself down. Stop when your shoulders are parallel to the floor.
- Hold a little at the bottom point and return to the starting position.
Push-ups are aimed at the work of the upper body. Using the ball in this exercise will help develop balance and coordination.
Ball focus
- Place one foot in front of the other. Lean over and place your elbows on top of the ball. Put your hands together.
- Tighten your abs and back by stretching your shoulders down. Stretch your bent leg and move the weight on your elbows.
- Hold the bar until you feel a burning sensation in the abdominal area and cannot keep your back straight. Slowly return to starting position.
First of all, this exercise is aimed at strengthening the abdominal muscles and to a lesser extent involves the pectoral muscles and arms.
Kicks with the ball
- Kneel in front of the ball and place your hands on top of it. Stretch out your arms and keep it straight.
- Start moving slowly, rolling the ball forward. At the end point, the ball should be under the forearms. Return to the starting position.
- If you feel discomfort in your knees, place a towel or rug under them.
This exercise will help your arms and abs.
Hyperextension on the ball
- Place your stomach and hips on the ball, legs stretch out back and fix the feet on the floor. If it’s difficult to maintain this position, try placing your feet against the wall. Place your arms above your head.
- Go up until your back and hips are in a straight line.
- Hold a little at the top point and return to the starting position.
Hyperextension in this variation will help strengthen the muscles of the cortex and thighs.
Ball back push-ups
- Sit on the ball, make sure that the legs are perpendicular to the floor and located on the width of the pelvis. Then place your hands on the ball on either side of the hips and slowly pull the hips forward so that they are in front of the ball a few centimeters apart.
- At this point, the heels are on the floor, and the hands are on a ball supporting the rest of the body.
- Bend your elbows to lower, and then return to your original position.
With the help of this isolating exercise, you can work out triceps with high quality.
Pike Exercise
- Place your legs on the ball, and with your palms rest on the floor directly under the shoulders. Use your leg muscles and abs to roll the ball to the middle of the body. In this case, the hips should be extended as far as possible, and the head should be kept below between the hands.
- Hold at the peak point for a few seconds, and then return to the opposite position.
- Keep track of your abs and head position as you exercise. Avoid arching (sagging) the lower back.
This exercise with a funny name is more suitable for advanced athletes, as it is difficult to perform and requires full concentration. With it, you can tone your shoulders and abs.
Raising legs with the ball lying on the floor
- Sit on the floor face up, hold the ball over your head with both hands, place your legs together and stretch them.
- Raise your arms and legs at the same time and place the ball between your legs. Squeeze the ball and lower to the starting position.
- Repeat movement, passing the ball back to your hands.
This exercise for the abdomen on the ball will work well the abs muscles.
Pulling the knees to the chest, focusing on the ball
- Take a similar position to push-ups from the floor with the ball.
- Slowly pull your knees to your chest until they become one line with your hips. Lock this position for a few seconds, then straighten your legs and return to the starting position.
- Avoid arching your lower back, control your abdominal, back, and buttock muscles to keep your trunk and legs parallel to the floor.
Exercise works well on the abs and legs.
Side squats with ball
- Take the ball with your hands and place it over your head. Place your feet shoulder-width apart and keep your back straight.
- Bend your knees and turn your torso to lower the ball to your left foot.
- Return to the starting position, then turn to the right side.
Such squats use the muscles of the arms, legs and cortex.
Ball twisting
- Lie on the ball with your back and hips, rest your feet on the floor, straighten your hands and put them on your hips.
- Twist your upper body while keeping your hands on your hips. Return to the starting position.
- To complicate the exercise, hands can be placed behind the head.
This exercise is basic and aimed at working out the abdominal muscles. Twisting is one of the most effective exercises on the ball for losing weight.
Alternative ways to use the ball
Some doctors and fitness experts recommend replacing the office chair with a gym ball. This recommendation is based on the theory that the muscles of the abdomen and back are constantly involved and active in the process of maintaining proper posture and balance on the ball. However, there is no scientific evidence of these benefits that arise when sitting simply without additional exercise.
Also, the ball can be used during childbirth. Exercises for the back on the ball will help reduce pain in the spine. Sitting in an upright position contributes to the correct position of the fetus and is more comfortable for a woman. Sitting on the ball can help a woman during labor and contribute to the natural physiological process of birth.
Finally
A gym ball is one of the best fitness tools that almost anyone can afford. Using this optional accessory will help increase the efficiency of your workouts and see the result faster. You can use the exercises on the ball for weight loss, as well as to strengthen muscles.