How to improve your balance with a stability ball
If you're looking for a way to improve your balance and stability, incorporating a stability ball into your exercise routine is an excellent option. Stability balls are versatile, affordable, and effective at engaging your core muscles, improving joint stability, and increasing overall body control.
Why Use a Stability Ball?
A stability ball, also known as a Swiss ball, exercise ball, or yoga ball, is a large, inflatable ball typically made of rubber. These balls vary in size and can support a range of body weights, making them accessible to individuals of all fitness levels.
When you use a stability ball, it creates an unstable surface that challenges your body to maintain balance. This instability activates the small muscles in your joints and stabilizing muscles in your core, which helps improve your balance and coordination.
Benefits of Using a Stability Ball
- Improves overall balance and stability
- Activates core and stabilizing muscles
- Helps decrease low back pain
- Strengthens and tones the entire body
- Provides a low-impact workout option
How to Select the Right Stability Ball
The first step to using a stability ball is selecting the right size. Generally, you should measure your height and select a ball that matches your size:
- If you're under 5'6", use a ball that's 55cm in diameter
- If you're between 5'6" and 6'0", use a ball that's 65cm in diameter
- If you're over 6'0", use a ball that's 75cm in diameter
Keep in mind that these are general guidelines, and you may need to adjust based on your personal preference and body composition.
How to Incorporate a Stability Ball Into Your Workout
Once you have a stability ball that suits your needs, it's time to start incorporating it into your workouts. Here are a few exercises to get you started:
Plank
Place your forearms on top of the stability ball with your elbows under your shoulders. Position your feet shoulder-width apart while resting on your toes. Keep your body in a straight line from your shoulders to your heels. Hold the position for 30 seconds to start, working your way up to one minute or longer.
Bridge
Lie on your back with your feet flat on the ground and your thighs perpendicular to the floor. Place the stability ball under your heels and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 10-30 seconds before lowering back down to the ground.
Ball Squat
Stand with the stability ball between your lower back and a wall. Position your feet shoulder-width apart. Begin squatting as if you're sitting back into a chair, rolling the ball down the wall with your lower back as you lower your hips. Keep your feet flat on the floor and your knees behind your toes. Squat down as far as you can, then push up through your heels to return to the starting position.
Push-Up
Place the stability ball under your toes with your hands shoulder-width apart on the floor. Lean forward and lower your body towards the ground, keeping your hips in line with your shoulders. Push yourself back up to the starting position using your chest and arm muscles.
Conclusion
Using a stability ball is an excellent way to improve your balance and stability, engage your core muscles, and increase overall body control. These versatile exercise balls come in a range of sizes and can be used in a variety of exercises to tone and strengthen the entire body.
Remember to choose a stability ball that matches your height and to incorporate it into your routine gradually. Start with exercises like planks, bridges, ball squats, and push-ups, and work your way up to more challenging moves as you build strength and confidence.