Exercise Ball Workouts
I've devoted this page to
seven
different exercise ball workouts.
I will add more exercise routines as time permits. For now, here are
two stability ball workouts for the beginner, two for an intermediate
or someone with some experience with an exercise ball, and
two ball routines for a more advanced individual. Modify them
if you want to suit your own training requirements or your fitness
level. Each exercise page in the workout will give you suggestions to
make it more difficult or easier.
CONTENTS
Exercise
Ball Workouts
Biasing
different muscle groups
Stretch
after an exercise ball routine
When
to stop an exercise
Factors
affecting difficulty of a workout
Base of
support
Length
of lever arm
If you've stumbled upon this page and are just beginning to learn about
core stability you should master the
core
exercises on the floor
first before introducing an unstable surface such as an
exercise ball.
Biasing
Different Muscle Groups
If you decide to modify each program in any way, remember that the
fundamental core exercises work the different muscles in an integrated
way, each exercise will bias different muscle groups. For example, an
swiss ball routine that includes a lot of bridging exercises on your
back will emphasize the muscles in your back; likewise, an exercise
ball workout that involves many exercises face down will bias the
abdominal musculature. Those exercises done in side lying, because of
gravity will bias the muscles on the side of your trunk and pelvis.
Stretching
afterward
As a physical therapist I can not stress enough the need to warm up
prior to exercising to improve elasticity and neuromuscular response,
and thereby minimize the risk of injury. The best time to stretch in
order to lengthen connective tissues is after a muscle has been warmed
up, so be sure to stretch
after your exercise ball workout.
For
more information on stretching click here.
Each
individual should stretch according to their specific needs, sports,
and posture. If you have any concerns about what muscles to stretch, or
if you have a condition that involves any joint instability
see your physical therapist of course prior to beginning an exercise
ball workout or stretching routine.
When
to Stop an Exercise
It is essential that all exercise ball workouts be performed with
excellent form and that any exercise is stopped at the point of
technical failure. This is the point whereby one can no longer maintain
perfect technique. You will recognize this point because your trunk
and/or pelvis will start to sag and shake. To work beyond that point
would place undue stress on paraspinal connective tissues and articular
structures of the spine (ie facet joints, discs, etc). Your exercise
ball workout should never
cause pain.
Exercise
Ball Workouts
The following exercise ball routines are by no means the be-all and
end-all. Feel free to modify each to suit your own training needs.
Basic Workout - Learn some
basics first.
1.
Beginner
Workout I
2.
Beginner
Workout II
3.
Intermediate
Workout I
4.
Intermediate
Workout II
5.
Advanced
Exercise Ball Routine I
6.
Advanced
Exercise Ball Routine II
7.
The
"I have no time to exercise" workout
If
you are looking to progress
your exercise ball program read this page for
some tips and the rationale behind them.

Factors
affecting the difficulty of an exercise ball workout:
Base
of support
The base of support refers to the area under you over which weight is
distributed. For example, if you are leaning on a ball with feet wide
apart, your base of support is larger and therefore the exercise is
easier. Move your feet closer together and the base of support gets
smaller, it becomes more difficult to remain upright and therefore the
exercise becomes more difficult. The triangle of support formed by your
two legs and the ball is the base of support area. If you were to lift
one leg, that would drastically reduce your base of support creating a
much less stable support.
Length
of lever arm
The longer the lever arm or distance between the end of the limb and
the point of support, the more difficult will be the exercise. For
instance, when sitting on the ball and raising your foot, if you keep
your knee bent, the weight of your leg is closer to your trunk and
therefore the exercise is easier. When doing the rollout on your knees
the distance between your knees and point of support on the ball is
shorter than if you were to do the rollout on your toes; hence, rollout
on your knees is easier than the rollout on your toes.
If you are designing your own core training workout, start by using
exercise ball exercises that have a large area of support. You can make
that area of support larger by letting some air out of your ball making
the point of contact of the ball with the floor larger. Also, think
about the length of the lever arm during a given exercise. As
your limbs are closer to the point of support it takes less effort to
lift them. Crunches with your arms at your sides are easier than
crunches with arms over your head as the weight is shifted further from
your point of support (your butt on the ball).
Here is
more information on exercise
progression.
At the time of writing this I had 159
exercise ball exercises on this
website. Of course you won't need to do all of them in your core
workout, but once you're familiar with the one's I've included in the
above workouts you will be able to mix and match exercise ball
exercises depending on your goals.
Changing your exercise routine will help your core training program
stay interesting and fun, and will also make you fit faster. In order
to continue challenging our body we can add new exercises and new
exercise ball routines.
Take a look at some
exercise ball videos that
readers have submitted and feel free to share your own exercise ball
videos.