Benefits of Body Balls

Are you looking for a way to add some fun and excitement into your exercise routine, while reaping results at the same time? Then try adding a body ball into your workout.

Body Balls are available in a variety of shapes, sizes, colors, and names. They offer the same key benefits for all fitness levels:

• Strengthens and tones your entire body, especially your abs or core muscle groups.
  Physical therapists have been using body balls for a number of years, to help clients rehabilitate their back and core muscles. Word got out about the positive results’ clients realized and the body ball made its way to gyms and homes.
  
• Allows for a variety of exercise options that are fun and effective.
  A number of strength moves can be done with the ball to tone your entire body. You can also add excitement to traditional cardio, Pilates, yoga or stretch by incorporating the ball into your moves. Lastly, the ball can be enjoyed alone or with one or more people.

If you don’t have a body ball, then go out and get one today. Then try these exercises to help you get started on a new, fun and effective way to workout:

Oblique Crunch: Total Repetitions (8–12 per side)
Lie on your waist and hips supported on the ball. Bend your inside leg and stretch your outside leg for support and balance. Place the hand of your bottom arm against the side of your head and place the other hand in front on the ball for stability. Exhale and lift your upper body while squeezing your obliques and keeping your hips and pelvis in place. Inhale and return to beginning position. Repeat on the other side.

Leg Lifts: Total Repetitions (8–12 per side)
Place your hips, waist, and chest on the ball with your hands and knees on the floor. Extend your left leg and right arm and lift them both towards the ceiling at the same time while exhaling. Make sure to keep your head still and aligned with your spine, do not arch your back. Hold shortly, inhale, and then return to beginning position. Repeat, working the alternate side.

Outer Leg Lifts: Total Repetitions (8–12 per side)
Lie on your side on the ball, with your lower arm and hands in front of you on the ball for stability. Bend the knee of the lower leg and extend your top leg out, toes pointed forward and your outer ankle facing the ceiling. Exhale and lift your leg until it is parallel to the floor. Be sure to keep your toes pointed forward and your hips in place. Do not roll forward or back. Hold shortly, inhale, and lower back to the floor. Repeat on the other side.

Leg Squat: Total Repetitions (8–12 per side)
Stand on the floor with the ball pressed between your back and the wall. Walk your feet our about 2 steps, place them shoulder-width apart, and raise your arms to be parallel with the floor. Exhale; bend your knees at a 90-degree angle, and squat, allowing the ball to roll up your back. Hold for 10–20 seconds. Inhale and return to the standing position. Repeat. Use the Massage Ball during the exercise to get a short, yet well-deserved back massage!

Arm Roll: Total Repetitions (8–12 per side)
Lie with your hips supported on top of the ball and your arms extended forward and shoulder width apart, hands flat on the floor. Lift your legs off the floor, exhale, and use your arms to roll forward until your shoulders are aligned over your hands. Pause, inhale, and slowly roll back to the beginning position. Be sure to keep your spine straight and your abs contracted during this exercise. For an added challenge, perform a push-up after rolling into the “contracted position”. Repeat.

Pelvic Lift: Total Repetitions (8–12 per side)
Lie with your back on the floor, arms at your sides, and your legs resting on top of the ball, bent at a 90-degree angle. Exhale, lift your pelvis towards the ceiling until your back is straight, and squeeze your buttocks tight. Hold shortly, inhale, and slowly return to the beginning position. Repeat. You may wish to use the Massage Ball for added muscle stimulation during this exercise.

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