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Exercise Ball: Go for Anti-Burst Ball

FitSugar — Wed, 17 Oct 2007 02:00:00 -0700

Exercise injuries happen. It is just a workout fact. You expect to tweak a muscle lunging after a tennis ball or diving for a Frisbee. You do not, however, expect to break both of your arms using an exercise ball. Sugar user JessNess shared this little news bit with me, and I am passing it onto you.

Inside Edition reported recently that Adam Dunayer was working his upper body while lying with his back on a physio ball. He was holding 60 pound weights in each hand when the ball burst. His elbows hit the ground first. Needless to say, he broke both his arms and has yet to regain full recovery.

Inside Edition decided to put a dozen types of exercise balls through a puncture test. They found the standard ball to pop just like a balloon, similar to Dunayer's experience. However, when the anti-burst ball was punctured the ball began to hiss as it gradually deflated. So when working with a physio ball look for a thick skinned one that is less likely to puncture as well as an anti-burst style ball.

Regardless, keep on rolling!

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Stay Put Exercise Ball: BOSO Ballast Ball

FitSugar — Fri, 04 May 2007 04:00:00 -0700

We all know and love traditional stability balls but do you find it really annoying that they never stay put? Balls are always rolling all over the place at my gym -- It's so frustrating!

The Ballast Ball ($59.95, includes foot pump and workout DVD) is a weighted stability ball that stays where you put it. This ball makes it possible to perform new exercises and allows for better execution of a wide variety of seated, lying, side-lying and traveling exercises involving dumbbells, kettlebells, cable pulley systems and medicine balls. What's even more? The ball stacks easily, which means no more chasing them around the gym. Other than using the ball as a chair or bench, you can also perform throwing, receiving, lifting and shifting drills in another manner than using just weighted medicine balls.

I love doing circuits with the stability ball but it's a real pain to have to go find the ball after using it, with the BOSO Ballast Ball, this is no longer an issue. Also, I don't know about you but exercise balls are not typically part of my decor at home (despite my love for fitness), so I get totally frustrated when my stability ball rolls itself all over my house. If you have a home gym, I highly recommend the ballast ball because it stays where you put it. Buy one from Bosu.com.

Get on the Ball: Exercise Ball Chest Press

FitSugar — Fri, 21 Mar 2008 11:00:00 -0700

Chest muscles need to be strong, however, women don't always want to work these muscles because we think it will make our chest appear larger, but in reality it will just help tone and lift. The exercise ball chest press is a full-body exercise that not only strengthens the chest, the core muscles (abs, trunk, lower back) but also the buttocks and hamstrings. Here is how you do it:

Grab a pair of dumbbells and lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, knees bent about 90 degrees with ankles directly under your knees.
Lift your hips up to the sky and keep your abs tight.
While keeping this body position, hold the dumbbells by your chest, palms facing forward, and exhale as you press the weights straight up toward the ceiling. Hold this position for a second.
Then lower the weights back to the starting position and repeat - use your abs to keep your body still.
Do three sets of 12 and be sure to keep your butt lifted the whole time.

Fit's Tip: Pick a dumbbell weight that will tire your muscles after 12 reps (i.e. it's nearly impossible to do the last rep). And as always, be sure to only use your chest and arm muscles to lift the weight, not momentum.

Get on the Ball: Plank to Pike

FitSugar — Thu, 31 Jan 2008 12:30:00 -0800

Figuring out how to work an exercise ball into your workout is totally worth it! The ball can transform basic exercise into a super challenging more effective move – crunches on the ball are a perfect example. One of my favorite ball exercise is the Plank to Pike move (or in Pilates we call it "Up Stretch" like the Reformer exercise). It is a full body exercise that targets your abs, but challenges not only your core but upper body strength too!

Here's how to do Plank to Pike on an exercise ball:

Plank

Start in a plank position with your hands directly under your shoulders with your shins on the ball.
Do not allow low back to arch. Keep your feet, pelvis and shoulders in one long line.
Make sure the ball is sized to your body; you should be able to sit on the ball with 90º degree angles at your hips and knees.

Pike

On an exhale pull your abs deeply to your spine and use your abs to fold your body in half.
You will be pulling the ball forward toward your hands as your pelvis moves up in the air.
Your toes will move onto top of ball and your back will become perpendicular to the floor like a hand stand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.

Do 8 to 10 reps, 2 times

How to Choose and Use an Exercise Ball

FitSugar — Fri, 17 Apr 2009 10:00:00 -0700

Yoga ball, exercise ball, gym ball, fitness ball - whatever you call it, it's a must have for all active people. An exercise ball can be used for both stretching and toning exercises, but if you're new to this piece of gym equipment, here are some things you should know.

When choosing an exercise ball, you should know they come in three sizes, depending on your height. Check the list below to see which size is right for you before purchasing one.

4'11" to 5'4" height: 55 cm ball
5'4" to 5'11" height: 65 cm ball
5'11" to 6' 7" height: 75 cm ball

Now that you know which size ball to use, here are some ways you can use it:

Use the ball as a weight bench. Lie across it on your back and do chest presses, tricep presses, or lying pec flies to work your upper body. Since you're using your legs to keep your body stable, you end up toning your glutes, quads, and hamstrings as well.

To see the other exercise ball ideas, read more.

Use it to elevate parts of your body. Raising your upper or lower body on a ball can help target specific muscle groups more effectively. Try doing push-ups or bridge leg lifts with a ball and you'll end up working many muscles at one time.
Do ab work. Crunches, abdominal twists, and bicycle crunches are so much more challenging on a ball, since lying on one engages your abs even before you start doing any exercises.
Do yoga and Pilates moves. You can tone and increase flexibility by using a ball to do basic poses and exercises. Do backbends and back strengthening exercises such as prone leg raises. A ball can also support your body weight to help you balance when trying challenging poses such as Scorpion.

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Get on the Ball: Circling Plank

FitSugar — Wed, 11 Nov 2009 03:47:57 -0800

Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.

Music: "Faith I Do Believe" by Rusted Root

For detailed instructions on this move, keep reading

Get on the Ball: Side Raises for Your Shoulders

FitSugar — Thu, 17 Jan 2008 15:30:00 -0800

Looking to strengthen your shoulders and upper back? Supporting your body on an exercise ball while using weights allows you to stabilize your torso, but it also challenges your balancing abilities.

Place the gym ball on a flat surface and put your hand weights on the ground, on either side of the ball.
Now place your belly on the ball. Straighten your legs behind you and make sure your feet are slightly wider than hip distance apart. Your legs will be working to keep you balanced on the ball, so roll the ball back far enough to keep your toes firmly planted. For extra support you can put your heels against a wall.
Pick up the hand weights with your elbows pointing straight back (as shown in the first picture). As you inhale, straighten your arms out diagonally (as shown in the second picture). As you exhale, bring the weights back to the first position.
Do a total of 15 reps, and repeat 3 times, using a 3-5-lb. weight. Try to breathe deeply so your movements are slow and controlled.

Fit's Tip: The neck position in these photos is not great, try to keep you neck aligned with your spine so you will be looking down at the floor.

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Lil Tip: Bouncing Balls

babysugar — Tue, 15 Jul 2008 11:00:03 -0700

You've probably seen the birthing videos of laboring women using large exercise balls as a prop to help them through contractions. When I went into labor, I sat on the bad boy hoping for relief. Unfortunately, it gave me the opposite sensation.

However, I found a better use for the bouncing tool. During one of my early-morning feedings, I sat on the ball for a change of pace and quickly found that my newborn loved to be bounced to sleep. Sometimes it was the only cure for her fussing. My husband and I have been preaching to new parents about the importance of an exercise ball ever since. So far, all our friends' tots are fans. And, it doesn't hurt that mommy gets a little glute and hamstring workout at the same time!
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Which Do You Use More: A Gym Ball or Exercise Band?

FitSugar — Thu, 03 Jan 2008 14:30:00 -0800

When you workout, do you have a favorite prop? Both physio balls and exercise bands are great for strength training and adding variety to your workouts, but I want to
know . . .

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Fit Tip: Trade Your Office Chair For an Exercise Ball

FitSugar — Mon, 10 Nov 2008 14:30:00 -0800

I really don't believe we evolved to sit all day long. Sitting creates tight hips and hamstrings, causes a tight neck and shoulders, and often leads to back pain. If you suffer from these ailments, ditch your regular office chair and replace it with an exercise ball ($27).

When you sit on a firmly inflated ball, you'll improve your balance and tone your core muscles from your desk. It allows you to focus on keeping your spine long, and you can even use the fitness ball for wall squats or other exercises during the day. Sitting on a ball has also been proven to help kids focus and do better in school. If it works for them, it'll work for you, too.

If you're worried about the ball being too roly-poly, and not having a back support to lean on, then check out Gaiam's BalanceBall Chair ($99). I know it's kind of pricey, but if it can prevent discomfort while you work, then isn't it worth it? To see a video of this ball in action read more.

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