HOW TO PROPERLY USE A FITNESS BALL FOR YOUR EXERCISES?

For those who haven’t seen this “equipment” at someone’s place or at a gym, a fitness ball is a huge ball (about 14 to 34 inches in diameter) made of soft elastic. Also known as Swiss ball, it is helpful for those who wish to strengthen their spine. You may also use it for general exercise. In this blog, you will learn how to properly use a fitness ball for your exercise, because there are so many exercises that can be done with this one equipment.

Exercise use #1: Squats

For the legs and back, to be repeated 8-15 times.

• Find a wall.

• Stand with your back to the wall, and with the ball in between, in contact with your lumber (lower back).

• Start to get in a sitting position with knees bent at a right angle, and with the ball still between your back and the wall.

• Get back in standing position, trying not to let the ball fall.

Exercise use #2: Push-ups

For the arms and abdomen, to be repeated 8-10 times.

• Lie face-down with the ball under your belly, legs out straight, and palms flat on the floor.

• Use your palms to pull yourself ahead, rolling the ball underneath. Get into plank position, with the ball placed anywhere between ankles and hips. Keep your spine aligned – your ears, shoulders and hips should be in the same line.

• Do push-ups.

Exercise use #3: Balance

For overall balance, to be repeated 8 times.

• Sit on the Swiss ball. Place your hands on your hips.

• Place your feet on the floor, close together.

• Lift one foot off and hold position for 5 seconds.

• Repeat with the other foot.

There are many more exercises that can be performed using a Swiss ball. One just has to get creative with their fitness trainers and device a routine that suits one’s fitness needs.

Ways to Exercise with a Foam Roller for a Stronger Body

Foam rollers are amazing at relieving stress. Foam rolling significantly increases the range of motion and the combination of static stretching while leading to flexible body movements. It helps strengthen the body by leaps and bounds. One becomes less susceptible to injuries as the body muscles become less tight. The deep compression of self-myofascial release allows normal blood flow to return and promote the restoration of healthy tissue.

Here are some ways to exercise with a foam roller to get fitter and stronger:

 

Upper Back

Rest your back against the broad side of a roller positioned underneath your shoulder blades. Bend your knees so your feet are flat on the floor. Lift your butt and place your hands behind your head, or cross your arms over your chest. While keeping the core muscles tight, slowly roll forward and backward so that the roller moves up and down between the middle of your back and the top of your shoulder blades.

Latissimus Dorsi

Lie on your right side with your right arm extended parallel to the floor and the roller directly under your right armpit. The roller should be perpendicular to your body. Bend your left arm and lightly place your left hand on the floor for support. Roll up and down so the roller moves from your armpit to just above your waist. Switch positions to work your left side after you through with the right side.

Iliotibial Band

Place your left hip against the broad side of the roller. Cross your right leg over your left and put both hands on the ground for support. Take support from your left arm to assist the motion and roll your thigh back and forth over the roller from just below your hip to above your knee. Switch positions to work your right leg.

Quadriceps

One has to lie faced down with the roller positioned directly under the thighs. Bend your elbows so that your forearms are flat on the floor to support your weight. Also keep in mind that your feet should be suspended above the floor. Keeping your abs drawn in and core muscles tight, use your arms to gently roll your body forward and backward to move the roller up and down from your pelvic bone to just above your knees.

Glutes

Sit on the floor with your legs straight. Extend your arms to lift your glutes and place the broad side of a foam roller under your butt. Bend one leg and angle your body in such a way that cheek supports your total weight. Move your glutes back and forth across the roller keeping the range of motion small. After finishing one side, shift your weight to the other side and repeat.