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Fitness Ball ExercisesImprove Your Balance and StrengthThe Basics of Fitness Ball ExercisesA Successful History! Since the 1960s, fitness ball exercises have been used by physical therapist as a highly-effective form of physical rehabilitation. In addition, athletic trainers, coaches and personal trainers have been able to help thousands of people improve their balance and core strength. Best of all, it's fun! The Challenge of an unstable surface helps recruit more muscle per repetition to develop greater strength and stability in the back and abdominal muscles.
5 Year Olds to 4 8 - Use a 45 cm (17 in.) ball 4 8 to 5 3 - Use a 55 cm (21 in.) ball 5 3 to 6 0 - Use a 65 cm (25 in.) ball 6 0 to 6 7 - Use a 75 cm (29 in.) ball
The Benefits of a Fitness Ball
Sample Fitness Ball Exercise Routine1. The Beginner Exercise: Sitting Sit on top of the ball with your feet flat on the floor, hips width apart. Keep your abdominals firm as you slightly move your hips left and right, then in small circles in both directions. This will give you a feel for the ball and posture awareness. 2. Abdominal Crunches Sit on top of the ball with your feet flat on the floor, hips width apart. Slowly roll back and place your low back on top of the ball. Place both your hands under the neck and lift the shoulders and head into a basic crunch position. Lower and repeat for 10 to 15 repetitions. 3. Back Extensions Put your feet against the wall with your legs straight and your belly button on top of the ball. Dont let your knees bend. Put your hands on top of your low back or head. Lift your chest off the ball until your back is straight, lower and repeat for 10 to 15 repetitions.
Return from Fitness Ball Exercises to Benefits of Physical Fitness
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These Exercises use an inflatable, durable plastic exercise ball (sometimes referred to as a, Swiss or Physio ball) of various sizes depending on your height see the guide below:
