Suggested Fitness Ball Exercises - What You Should Know

A fitness ball, also called a stability ball is one of the best pieces of exercise equipment to develop balance, flexibility and core strength

. While a bit daunting at first because of its instability, fitness balls add the element of fun and excitement in any exercise program. More importantly, these big blown-up spheres are the preferred exercise equipment for core strengthening exercises. This is because it takes strong abdominal, back and pelvis muscles to keep the ball steady.

If you've always wanted to try the fitness ball but are hesitant to do so, here are some exercises to get you started. By strengthening your core, these exercises will enable you to do daily activities more efficiently and smoothly. Start the ball rolling with these simple workouts!

* Squat and Reach. This one is one of the simplest abdominal exercises you could do with the fitness ball since you'll be holding it instead of sitting on it. Begin by holding the ball in front of you with your knees bent and your back straight. As you tighten your ab muscles, rotate your trunk and reach with the ball towards your right and hold for three seconds. Go back to the starting position and then do the same to the opposite side. You can also reach up and down with the fitness ball.

* Core Crunches. Start this core exercise by getting down on your knees, with your waist bent and your elbows resting on the ball. With your ab muscles squeezed tight, roll the ball forward until your thighs and upper body form a straight line. Repeat for as often as you're comfortable.

* Abdominal Crunches. Classic of all core exercises, abdominal crunches on the fitness ball are more intense because you have to engage your back, abs, pelvis and legs to keep the ball stable. Begin this exercise by sitting on the ball with your feet hip-width apart and flat on the floor. With your back straight, cross your arms on your chest and start squeezing your ab muscles as you gradually lean backward as far as you ab muscles will allow. Hold for three seconds before going back to the starting position and repeat for as many times as you're comfortable.

* Opposite Limb Extension. Good for your lower back, butt and hamstrings, begin this exercise by lying on the fitness ball with your stomach. Keep your position stable using your toes and hands. Then, extend your right leg and left arm at the same time, holding for two seconds before putting them down. Do the same with left leg and right arm.

* Side exercise. As its name suggests, this workout is done while you're on you're lying on your side with the fitness ball between your calves. Making sure that the ball remains between your legs, tighten your ab muscles and slowly lift both legs off the floor. Return to the starting position and repeat. To exercise both sides of the body, do the same with the other side as well.

by: Jolynn Scoles

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