Exercise Balls Tips:Meet the BOSU Ball

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Meet the BOSU Ball
Exercise balls are among the most versatile exercise aids around, but they are not the only thing you need. The standard exercise ball is great for abdominal exercises and core strengthening, not to mention agility and reflex training, but it falls short on lower body exercises. For one thing, you can sit on a ball, but most people cannot stand on it safely.
The obvious thing might be to use half a ball, and you can do that. It’s called the BOSU Ball. Put the flat side down, and it won’t go anywhere, but you can still stand on the curved surface for balance training. Do lunges off the ball in any direction, and try a variety of 1-leg squats for lower body strength. You can jump off and on for plyometrics. Athletes love the BOSU Ball, but it can enhance anybody’s workout routine.

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Exercise Balls Tips:Dress Well During Workouts

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Dress Well During Workouts
Even if videos or ads show models doing Swiss ball exercises shirtless or in tank tops, this mode of dress increases your risk of injury—exercise makes you sweat, and without a shirt you could slide off the ball in the middle of your Swiss ball crunches. The best bet is a top that coves your whole back, preferably made of a moisture-wicking fabric to absorb excess sweat.

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Exercise Balls Tips:Exercise Balls Need Periodic Re-inflation

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Exercise Balls Need Periodic Re-inflation
Eventually, exercise balls will lose air and will need to be re-inflated, depending on how often they are used. You can re-inflate your ball with a hand-held pump. Pumps are available from many sporting goods stores or Internet sites that sell fitness balls. If you don’t want to buy your own pump, bring the ball to your local gym and ask a staff member to help you inflate it.

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Exercise Balls Tips:Too Small Ball Can Cause Hyperextension of the Spine

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Too Small Ball Can Cause Hyperextension of the Spine
People with limited flexibility in their backs should opt for a slightly larger ball, since the greater degree of curve in a smaller exercise ball can cause hyperextension of the spine if you are lying on the ball and facing up. Different sized exercise balls allow for more flexibility in exercise ball workouts, and the inflation can be adjusted to allow for varying levels of balance.

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Exercise Balls Tips:What’s in a Name?

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:What’s in a Name?
The ball by any other name is the same. The ubiquitous large rubber balls that have gained popularity as exercise equipment or as desk chairs are known as Swiss balls, fitness balls, exercise balls, or stability balls. The ball was first used for exercises by a Swiss physical therapist. When shopping for a ball online, remember that the term “Swiss ball” is interchangeable with exercise ball, fitness ball, and stability ball.

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Exercise Balls Tips:Don’t Over-Inflate Your Exercise Ball

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Don’t Over-Inflate Your Exercise Ball
When you first inflate your fitness ball, follow the manufacturer’s instructions and fill the ball to the point where it gives slightly when pushed. It should not be so tight that there is no give at all, but it should not be too squishy, either. Then you can add more air as desired, but the ball should not be so tight that there is no give at all; you may need to experiment. Remember that a firmer ball is more difficult to sit on, so if you are new to a fitness ball workout, start with a less firm ball that provides a wider platform for sitting.

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Exercise Balls Tips:Exercise Ball are Fun For Kids

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Exercise Ball are Fun For Kids
Children can enjoy and benefit from exercise balls. Children aged 5 years and younger should stick to the smallest (45 cm) size. They can do many of the same structured exercises as adults, with modifications, or they may just want to roll, bounce, and play. If you want more information about Swiss ball activities for kids, search online for exercise videos for kids.

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Exercise Balls Tips:Ball Chairs Help Posture

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Ball Chairs Help Posture
Consider your posture when you decide whether you want to sit on an exercise ball instead of a traditional chair. Do you tend to slump in your chair? You probably know that sliding down in your chair and rounding your back is bad for your posture, but it’s hard to break long-time habits, and even the best designed chair may not correct this one. If you tend to slump, sit on an exercise ball whenever you can. It doesn’t let you slump and you have to maintain your balance to keep your seat.

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Exercise Balls Tips:Stretch Safely and Simply With an Exercise Ball

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Stretch Safely and Simply With an Exercise Ball
Balance balls aren’t just for vigorous exercises. A balance ball workout can include simply stretching, especially stretching the sides and back. Try this simple, but effective stretch: Sit on the ball with your fingertips behind your head and your elbows pointing to the sides. Slowly walk your feet out until your upper back is lying on the ball. Allow your head to fall back, but support it as needed on the ball on with your hands. For more intensity, release your arms and stretch them overhead, and walk your legs out farther from the ball. Remember to breathe deeply and hold the stretch for as long as you feel comfortable.

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Exercise Balls Tips:Balance Balls Can Help With Injury Recovery

November 18th, 2008 Shaka

Balance Tips >> Exercise Balls Tips

Exercise Balls Tips:Balance Balls Can Help With Injury Recovery
Balance ball exercises are a great way to help you gain strength and mobility after an injury. Depending on the nature of the injury, a balance ball workout allows you to engage many different muscle groups without irritating the injured area. For example, a shoulder injury may keep you from traditional weight-lifting, but balance ball exercises can work some of the same muscle groups. But be sure to seek advice from your doctor, physical therapist, or other medical professional before returning to exercise after an injury so you can develop a safe injury rehabilitation plan.

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