The stability ball, also known as the Swiss ball, physio ball, or balance ball, is a very effective tool for working out your core strength and balance. If you have a lower back pain, especially slipped discs, you may have experienced working out your core with a stability ball as part of your physical therapy. Use your stability ball to tone and strengthen your core. Honestly, it is a serious ab burner.
The basic stability ball crunch can be one of the most beneficial ab exercises. Indeed, many people are performing this exercise as part of the weight loss program. How would you want to build lean muscle mass fast using the stability ball?
This exercise should be performed slowly with precise movement control, because fast, bouncing and jerky movements will have no effect and will just use momentum instead of the muscles to move through each exercise.
Knowing what ball size is correct for you can be determined by simply watching if your thighs are parallel to the floor. Walk your feet about a foot in front of you so that the ball is in the small of your back.
Although abdominal and low back strength exercises may be good, pushing the body too far too fast may encourage the wrong muscles and creates incorrect movement patterns. Finding new ways to work on your core for strengthening your back can’t be that difficult after all.
YOU MAY WANT TO READ THIS
Quality movement that is controlled and precise can build endurance. A slightly deflated ball is more responsive to the body, but for heavier individuals, a more inflated ball with much air pressure is better!
Core is a fitness buzz word and everyone just wants to work out their core because they would look more sexy. When you say core, it means working more on the abs and yes, ripping it off as much as possible. A ripped off abs truly sounds motivating enough to make you buy your own stability ball and do some exercises at home.
Core refers to the muscles of the abdominals and of the lower back. These muscles support your body in nearly all your activities. Strong abdominal muscles help with proper spinal alignment and make you less prone to back injuries.
Using this inexpensive piece of equipment, gives you the power to make your workout even more effective. Right or wrong, fitness programs often focus on the abdominals, which makes sense. Abdominal muscles provide strength for movement and stability for preventing movement.
The outermost layer of the abdominal muscle makes up the six pack and really serves as the tip of the iceberg when it comes to abdominal training. Now you know, what your abs can do and why it should be trained with the rest of your muscles for better back pain management.
The stability ball is very popular in the rehabilitation and fitness industry. In this type of exercise, the technique is to always maintain a good alignment of the spine all throughout the exercise.
Reduce lower back pain
Maintaining a balanced and healthy lifestyle definitely requires discipline and consistency. You can improve balance and enhance your strength with the ultimate core training.
Besides having a better shaped or an hourglass body, having flat abs is actually a preventive measure against developing a chronic back pain. Don’t you know that a weak core muscle is linked to back pain and poor posture?
In fact, the stability ball is being used in the rehab management of people with a herniated disc and back pain problem. It can help align your back and spine as well as improve your posture.
It is actually a good way to correct posture and a very effective tool in reducing back pain. The stability ball has been recognized as the simplest tool for functional training.
Working on your abdominal and back muscles is the best approach for good body alignment and strengthening of back. The secret is just to get flat abs.
Flat abs and lean muscle mass on your core can definitely help support your weight and back. Switzerland first used the stability ball exercise in 1960 as a tool to support the physiotherapists in treating and rehabilitating patients with orthopedic as well as neurological complaints.
In 1970, the US physical therapists used the stability ball exercises to treat medical problems related to spinal injuries. Later on, the stability ball has been used as an effective training for the general conditioning of the body.
Today, the stability ball is recognized as the best training equipment that can effectively develop flexibility, posture, core strength, and balance. Core strengthening prevents back pain, because the muscles help support your back and carry your weight.
You achieve the following benefits from doing stability ball exercises:
- Increase of muscle strength, muscle tone, muscle definition, and endurance.
- Increase of body flexibility through stretching using the different muscle fibers.
- Improve body coordination and balance by stabilizing the muscles in your torso.
- Improve overall body posture that is usually achieved from stabilizing and strengthening torso muscles.
- Develop stronger core muscles as a result from lower abs exercise.
- Better support the back and the spine.
Lower ab exercises using gym balls provide cardiovascular conditioning and some degree of aerobic activity when performed in extended periods, and is very effective in enhancing endurance in all of the major muscle groups. It is ideal for stretching, body awareness, coordination, and posture.
Bouncing with the ball is a good warm up. You can reach hard to get muscles when you use the stability ball in strengthening exercises. Besides developing a good overall muscle tone for your entire body, the ball can help rehabilitate your back, hip, and knee injuries.
Don’t you know you are able to reach some levels of aerobic capacity just by performing a minimum of 20 minutes stability ball exercise? The stability ball exercise can strengthen your core muscles and as a result, prevents back pain.
Exercise balls are inflatable balls designed to improve posture and are very popular in athletic functioning conditioning. It also helps you build lean muscle mass on your abdomen the safest and easiest way.
However, the use of additional exercises, such as walking, jogging, or biking for even 20-60 minutes for at least 3 times a week is necessary to achieve faster results.
Selecting correct ball size
You may consult a professional to help you select the correct ball size and methods of exercises. Balls are available in a range of prices, sizes and quality. The shinier and more transparent are less durable. The more rubbery is tougher and comfortable.
Matching your ball size and height
Under 4’8” use a 17 inch ball
4’8” to 5’3” use 21 inch ball
5’4” to 6’ use 25 inch ball
6’1” to 6’7” use 29 inch ball
Merely sitting on a stability ball gives you an added bonus of extra burned calories. The concept is plain and simple, you would laugh. The more you move, the more calories you burn! The more time you spend sitting on a stability ball, the more you move, the more calories burned.
Preventing back pain can be pretty simple if you know how to avoid it in the first place and also, know how to develop your core strength. If you spend most of your time sitting, stretching for a few minutes a day may be very beneficial for you. Lose weight and maintain your ideal weight, because excess weight puts an extra strain on your back.
Detz, J. (2009). Strengthening and Sculpting Exercises with over 200 Step-by-Step Photos. eBook.
When a disc herniates, some of its jelly like substance slips out thus exposing the liquid to nearby nerves. Once this happens, you experience radiating, shooting pains in your arms and legs until numbness and weakness in the affected nerves occur. Using the exercise ball helps strengthen the core to prevent or treat a herniated disc.
Exercising the muscles of the lower back stabilizes the spinal discs by increasing stability and balance, which prevents the disc from slipping. The healing process can be accelerated using the proper techniques to help relieve pressure on your lower back spinal column. It is designed to stabilize the spine so it can help prevent and minimize your lower back pain.