• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • About Us
  • Contact
  • Search Site
  • Sitemap
TF Clark Fitness Magazine Logo TF Clark Fitness Magazine Logo TF Clark Fitness Magazine

TF Clark Fitness Magazine

The Best Information On Fitness

  • Home Page
  • Bodybuilding
    • Abs – How to Create a Killer Six Pack Stomach
    • Arms – How to Develop the Most Massive Guns
    • Back – How to Tone and Build Your Muscles
    • Celebrity Trainers
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Chest – How to Chisel Armor Like Pecs
    • Legs – How to Develop Quadriceps, Butt, and Hamstrings
    • Professional Bodybuilders – What You Can Learn From the Best
    • Shoulder Workouts – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – How to Use Workouts to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – How to Use Food to Create Your Dream Body
    • Natural Activities – How to Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Coronavirus Journey
    • Emotional Health – How to Focus on Your Feelings
    • Healthy Living – How to Get Results Away From the Gym
    • Men’s Health
    • Mental Health – How to Nurture a Healthy and Fit Mind
    • Physical Health – How to Protect Your Greatest Asset
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Work Place – How to Create a Healthy and Fun Career
  • Workout Plans
    • Fat Loss Workout Program
    • Home Workout Program
    • Pre-Exhaustion Workout Program
    • Post-Exhaustion Workout Program
    • Strength Training Workout to Build Athleticism
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator

Exercise Ball Workout – For Balance and Core Stability

August 23, 2021 by Terry Clark Leave a Comment

How do you improve your fitness with an exercise ball? The physio, fit, or gym ball is one of the oldest and simplest types of training equipment that you can incorporate into your daily or weekly workout. It has been part of regular fitness routines, physiotherapy in rehabilitation, spinal health, and lumbar strength support.

To help you make the most of your workouts with an exercise ball, the following guide provides tips to use the exercise ball to maximize your fitness results, how to avoid improper form and the number of reps you should perform based on your training goals.

What is an exercise ball?

Exercise balls are large, durable, and inflatable balls made of vinyl and are popular in fitness and health. These exercise balls are great for improving your core strength, flexibility, and overall balance. It is also a fun addition to supplement a workout or to provide a complete training program. You can use the ball for high-intensity performances or as part of stretching and strengthening techniques to tone and support the muscles and joints.

Exercise balls are also popular in rehabilitation after surgery, accidents, or soft tissue and joint injuries. Because it helps support the body during distinct movements and exercises, it is a popular choice of apparatus applied in recovery. So let’s inspect the benefits of workouts with the exercise ball.

man Exercise Ball stomach crunch exercise Exercise Ball TF Clark Fitness Magazine

The fitness benefits

Exercise balls are a practical, affordable, and effective way of getting an all-over body workout. It is also a great way to have some fun and change up a weekly routine. You can engage in intense workouts, gentle stretches, or warm-up exercises when using exercise balls.

A major benefit of incorporating exercise balls into your routine is the support it provides for physical balance. It works all of your muscles simultaneously without placing pressure on your joints, provided you maintain the correct form. In addition, because it helps strengthen and tone your core muscles while stabilizing your spine, it is an excellent way to build your core and balance without risking injuries.

Exercise balls can help you improve your posture because it engages the low back, abdominal, and leg muscles. Along with targeting the larger muscle groups in your body, it also helps to target the smaller muscles, ensuring every part of your body is engaged. In addition, you have the option of performing low-intensity movements to stabilize your core and encourage flexibility or a high-intensity routine in which you stretch and strengthen the muscles.

Types of exercise balls

There are many exercise balls, each serving a different purpose regarding your workout routine and goals. For example, the small ones are great for abdominal workouts, while the large exercise balls provide body support during leg and arm extensions, squats, and spine strengthening activities. Fitness balls are also available in original materials, with some being inflatable, while we add weight to others for a more intense workout.

Exercises you can perform with an exercise ball.

Exercise Ball Photo Wall Sit TF Clark Fitness Magazine

Before performing exercises with fitness balls, it is good to warm up to prevent injuries. You can use it to stretch and warm up your muscles by sitting on it and relying on a wall to support your back. Then rotate your hips and move in small circles that encourage your leg, hip, and abdominal muscles. Keep your core tight while warming up and perform at least 20 reps to prepare your body best.

Once you are ready to start your exercise reps, pay attention to your form. Even when using the exercise ball, the incorrect form can negatively impact your back and spine. The purpose is to provide additional support during movements, but you could cause injuries and severe strain without the correct stability and support.

From fast-paced movements to core strengthening techniques, exercise balls are used to aid in recovery and workouts. You also have the option to use an exercise ball chair that helps you maintain balance and posture, especially if you injured your lower back or buttock. If you want to know how to perform the best exercises with fitness balls, we look at simple techniques for everyone to complete.

1. Ball Squats

Using a wall for support, place the apparatus between the wall and the small of your back, hold your hands at your sides, and keep your feet shoulder-width apart. Slowly move into a squat position while carefully stabilizing it as you bend your knees. This is a great way to maintain your posture during a squat and prevent unnecessary strain on your lumbar joints and spine.

You should perform 2 sets between 8 to 12 reps for beginners and 1 for the more advanced fitness enthusiast. Remember to maintain your posture and stop any movement if you experience discomfort. Use the medium to large-sized exercise balls for squats.

2. Push-Ups

Using exercise balls as substitute exercises offers the best alternative for those interested in changing their daily workouts. You can position it under your stomach with your hands firmly on the ground and move your body forward until your ankles are resting on the exercise ball. You can perform 8 to 10 reps and 3 sets of these advanced push-ups as an alternative to regular push-ups.

3. Arm and Leg Extensions

Place the ball under your stomach and extend your arm and opposite leg while holding this position only a few times. This is a great technique for improving your core strength. Be sure to maintain your posture by supporting your spine during these movements and complete at least 8 reps alternating your arm and leg through each set.

Last word on the exercise ball

From high-level workouts to gentle rehabilitation and toning movements, the exercise ball is a splendid choice. If you desire a supportive and effective way of enhancing training sessions, then incorporating these styles of balls into your daily regime can provide the best results. Use different size balls for performance, core strength, and overall fitness, and you will notice a positive change in your condition and your well-being in a short period.

facebookShare on Facebook
TwitterTweet
FollowFollow us
PinterestSave

Filed Under: Exercise - How to Use Workouts to Create the Body You Want Tagged With: Agility, Bodybuilding, Bodyweight Workout, Exercise, Fitness, Flexibility, Home Workout

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

RSS
Follow by Email
Facebook
Facebook
fb-share-icon
Twitter
Visit Us
Follow Me
Tweet
YouTube
YouTube
Pinterest
Pinterest
fb-share-icon
Instagram

E-mail Newsletter

More to See

30 Minute Chest Workout

30 Minute Chest Workout – Try this Routine to Build Mass

December 21, 2021 By Terry Clark

Vince Sant Fitness Trainer

Vince Sant – How V-Shred Became a Household Name

November 1, 2021 By Terry Clark

Leg Day Workout Sexual Performance

Leg Day Workout – How to Improve Sexual Performance

September 6, 2021 By Terry Clark

Chloe Ting 2 Week Shred

Chloe Ting 2 Week Shred Challenge – Can It Burn stomach fat?

June 7, 2021 By Terry Clark

Duffy Gaver Fitness Trainer

Duffy Gaver Fitness Trainer – Uses 3 Pillars of Exercise

April 1, 2021 By Terry Clark

Arnold Schwarzenegger Bodybuilder

Arnold Schwarzenegger – The Greatest Bodybuilder of All Time

December 17, 2020 By Terry Clark

Home Workout Lose 10 Pounds

Lose 10 Pounds – Try this Meal and Workout Plan

December 10, 2020 By Terry Clark

how to gain 20 pounds of muscle fast

Diet and Workout Plan – How to Gain 20 Pounds of Muscle Fast

October 15, 2020 By Terry Clark

muscular well-defined back

Muscular Defined Back – The 4 Best Exercises

August 10, 2020 By Terry Clark

Low Carb Fast Food - A List of the Top 10 Places to Eat

Low-Carb Fast Food: A List of the Top 10 Places to Eat

July 24, 2020 By Terry Clark

More Posts from this Category

Get new posts by email

Footer

Search

The Journey

We Started TF Clark Fitness Magazine to motivate people to step beyond their limitations and equip the community with tools that will teach them to create comfort and maintain health in their lives. Also, we believe every person has the capacity and capability to exceed their goals. Our mission is to provide ample resources through our fitness content to those individuals to uplift their lives. We take pride in dedicating all our efforts to the betterment of the community.

Archives

  • June 2022 (27)
  • May 2022 (62)
  • April 2022 (66)
  • March 2022 (40)
  • February 2022 (30)
  • January 2022 (23)
  • December 2021 (37)
  • November 2021 (44)
  • October 2021 (42)
  • September 2021 (51)
  • August 2021 (41)
  • July 2021 (19)
  • June 2021 (20)
  • May 2021 (25)
  • April 2021 (10)
  • March 2021 (12)
  • February 2021 (2)
  • January 2021 (8)
  • December 2020 (14)
  • November 2020 (5)
  • October 2020 (16)
  • September 2020 (39)
  • August 2020 (24)
  • July 2020 (33)
  • June 2020 (39)
  • May 2020 (37)
  • April 2020 (16)
  • March 2020 (17)
  • February 2020 (7)
  • January 2020 (1)
  • December 2019 (2)
  • November 2019 (1)
  • October 2019 (2)
  • September 2019 (7)

Copyright © TFClark Fitness Magazine. All Rights Reserved. - terry@tfclarkfitnessmagazine.com