Exercising with a fitness ball is easier
on joints than high-impact workouts. And because it has a round surface, the smaller stabilizing muscles are constantly working along with the bigger muscles to keep the body balanced. You're actually doing a more intense workout without even noticing it! By exercising with the fitness ball just a few minutes a day, you can burn off some of those festive calories and fully reap the pleasures of the holiday season.
Hip Rotations
Sit on the ball and rotate your hips in clockwise, then counterclockwise, circles. Look straight ahead and maintain good posture with squared shoulders and a straight back.
Ab Curls
Sit on the ball and roll forward with the ball behind you, supporting your back. Place your hands behind your head. Curl up so that your upper back lifts off the ball.
Modified Push-ups
Put the ball under your stomach. Place your hands on the floor and bend your legs, keeping them crossed at the ankles. Lower your chin to the floor, bending your arms at the elbows. Raise yourself back to the starting position.
Bottom Burners
Lay on your back with the ball under your calves. Put your hands on the floor at your sides. Raise your hips off the floor until they are extended fully. Pause at the top of the movement, then return to starting position.
- Fitness balls are available at major department stores and fitness shops across the country.
- Don't over-inflate! Fill the ball to 80 percent and let it sit overnight. In the morning, fill it to 100 percent.
- To get the most from your ball, ensure it's the right size. When sitting, the angle between your thighs and upper body should be 90 degrees or greater. Follow this guide:
- 10 inch (25 cm) ball: for non-sitting exercises
- 16 inch (42 cm) ball: children
- 21 inch (53 cm) ball: 4'11 to 5'4 tall
- 25 inch (65 cm) ball: 5'5 to 5'11 tall
- 29 inch (75 cm) ball: over 6' tall
- Seeking extra stability? You can purchase a rubber base that sits on the floor and helps keep the ball in place.
