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An exercise ball is a large air filled ball made of latex. It is very strong and is designed to assist you in toning your muscles and improving your flexibility and stability.
To begin make sure your exercise ball is inflated to the proper degree. It should be full enough to hold your weight while you are sitting on it with your feet flat on the floor. Thighs should be at a 90 degree angle to your calves.
To warm up place your feet flat on the floor about shoulder width apart. Bounce gently. Get a feel for the ball by shifting your hips from one side to the other. Continue to roll the ball in a circle using the muscles in your hips and lower abdomen. Your feet should remain on the floor.
It is the round and unstable surface of the ball that challenges your muscles. If you feel to unstable while sitting on your ball, you should deflate the ball a little and try it again.
Trunk curls.
Lie on the ball with the middle of your back supported by the ball. Cross your arms behind your head or let the hang loosely behind your head almost touching the floor. Keep your feet on the floor.
Curl your upper body using your abdominal muscles to lift your shoulders and upper back. Return to beginning position. Do not pull with your head and neck muscles.
Start with 8-12 reps.
Obliques
Lie on the ball with the middle of your back supported. Cross your arms over your chest. Keep your feet on the floor. Curl your upper body towards the left leg. Return to start position and curl body towards right leg.
Start with 8-12 reps.
Side Curl
Lie sideways on the ball with your hips and waist scrunching the ball towards the floor. Bend your inside leg and stretch your outside leg.
Rest your top arm on the front of the ball for stability. Lift your upper body using your obliques. Try not to let your hips roll forward or back. Keep your lower body still.
Pelvic Tilt
Sit on the ball with your feet flat on the floor. Slowly lean back while at the same time rolling the ball along the length of your buttocks. End at the position when your back is at an angle to the floor (as opposed to being pependicular). Roll the ball back to the start position by pushing with your feet and squeezing your lower abdominals.
End your workout by doing gentle rotating circles while sitting on the ball. Feel your lower abdominals, upper abdominals and obliques working and pulling together as your hips move around and around. Like belly-dancing only you are sitting down.
An exercise ball is inexpensive, fun and effective. It can help you lose that belly with a minimum of fuss and it improves your flexibility and stability at the same time.
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