Training techniques with an Exercise Ball go way beyond doing abdominal crunches. The Fit Ball is a worthwhile exercise tool for abdominal strength and back care that can add great variety and levels of challenge in developing core stability. The exercise ball is now integrated across a variety of programs including Yoga, Pilates and cardiovascular fitness as well as featuring in specific Fit Ball classes.
Using an Exercise Ball for health has grown in popularity throughout the Health industries because of its versatility. The exercise ball can assist:
Pelvic Floor
Back rehabilitation
Joint stability
Flexibility training
Creating further weight training challenges with unstable surfaces
Using the ball as a chair in the workplace (if permitted)
Specific core strength development and stability
Although the benefits are numerous one of the great aspects about using a fit ball is the gains made with functional fitness.
Functional fitness involves exercise to better equip our bodies to function at an optimal level day in and day out with the specific activities and movements associated with everyday living. In the traditional gym environment specific non-functional exercises can achieve great strength that may not transfer benefits into everyday life. Therefore if part of your health program is training for energy and functional strength then a functional fitness program is what you need.
Train your body for functional fitness.
Our daily environment involves many different moves in all “planes of motion”. For example to maintain hip health, getting out of a car requires commitment to moving our bottom to the edge of the seat, swinging both feet around to the ground and getting out of the car with both feet on the ground, instead of putting one leg out of the car and pushing our body weight onto that leg. This is a complex move that can be simulated via compound exercises, such as getting up off a fit ball in a specific sequence. Further to this it is important to maintain abdominal activation to protect the lower back in everyday life and using the fit ball will assist this activation process.
The use of a ball encourages people to think about the instability and dynamic environment in which we function. The use of muscle and joint stability may assist people to prevent serious injury if footing is lost.
Using a ball enhances core stability and abdominal strength in ways that aid the progression of rehabilitation, through to elite level conditioning. The unstable surface encourages the use of postural muscles to fire properly and support our body in a mechanically safe way.
The young, the elderly, the injured, the de-conditioned, the elite and the frail can use this exercise tool to achieve:
Improved posture
Muscle activation
Muscle balance
Flexibility and mobility
An Exercise Ball is effective because:
The round surface of the ball provides an unstable base
This assists the activation of the deepest abdominal muscles when consciously activated
Supported movement
Sitting on the ball promotes muscle recruitment to keep your balance
The rolling of the ball provides instant feedback for technique adjustment
The ball can act as a support to facilitate the development of range of motion and muscle activation
Adjustable challenge
The intensity is able to be reduced or increased by extending or removing layers to the challenge
Versatility
The ball can be used in a variety of environments where there is a dry, flat surface void of any sharp objects
Your Inner Corset
The development of the inner corset aims to strengthen the deep muscles to brace and support the spine, shoulder or pelvis. Abdominal crunches were previously the most promoted exercise to achieve abdominal strength. Research shows that strength and stability for the lumbar spine requires transverse abdominis (the deepest abdominal muscle) to be strengthened. By pulling the outer layer muscles inwards, the pelvic floor up and the diaphragm pushing down, transverse abdominis achieves its greatest activation.
Rectus Abdominis and the External Oblique can be trained for definition and strength and only play a minor role in spinal stability
The deepest abdominal muscle - transverse abdominis and deepest back muscle – multifidus work in conjunction with surrounding inner corset muscles to support the spine. These muscle groups include the internal obliques and quadratus lumborum.
The Pelvic Floor
The Pelvic floor is the lowest attachment to transverse abdominis. Working transverse abdominis improves pelvic floor health. Likewise working the pelvic floor assists the activation of deep abdominal muscle groups.
The pelvic floor is important for both men and women. Research shows that strength through the male pelvic floor decreases the possibilities of prostate cancer. Women likewise have many health benefits from a strong pelvic floor including bladder control.
Choosing a ball and the correct size
The Exercise Ball can be called anything from a Fit Ball, Medi-Ball, Swiss Ball and potentially other brand names. Look at the safety requirements and it is recommended that an anti burst ball be the first preference.
Having the right height with your exercise ball is extremely important. When seated on the ball your knees should be at 90 degrees as should your hips.
Approximates
Height Ball Size
Below 150cm 45cm
150 - 165cm 55cm
162 - 183cm 65cm
180 - 200cm 75cm
Safety considerations
Choose the correct size ball
Check the inflation and pressure of the ball regularly
Replace your ball as soon as there are signs of wear and tear
Use on non-slip surface
Slippery clothing should be avoided
Remove perspiration or water from the surface to ensure the safety
Perform exercises at the appropriate skill level without being ambitious
The firmer the ball - the more challenging the workout
Keep the ball away from heaters, flames & follow the safety and care instructions you received with the ball
Although it is tempting to instruct you to try a few exercises on the Fit Ball, for safety and for your well being, the best advice is to contact your local health Club for a program to use the Fit Ball.
Equipment at Home:
Often purchasing gym equipment to use at home is a pitfall due to the lack of dedicated time to use the equipment. Make sure you set aside specific time for your exercise program and ensure that the exercise area you have chosen is safe and void of any hazards. If you are sitting on a ball at work, it is recommended that you refrain from doing any exercises and dynamic movements on the ball that have not been approved by your work department.
A Final Word
Above all technique is the key to obtaining advancements with the Fit Ball. Any exercise tool has its dangers and drawbacks which is why technique, correction and refinement are so important for your safety and health. When booking in for your Fit Ball Program please ensure that your Instructor is certified to deliver you instruction with this specialist equipment and that they have relevant qualifications and registration as a Fitness Instructor (Certificate III in Fitness) or Fitness Trainer (Certificate IV in Fitness). Training with a Fit Ball is rewarding and will certainly add a whole new dimension to your program.
Treat your body like a temple and it will last you for life!
