In gyms all across the country, people are using many different tools to exercise their core muscles. Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball. The Bosu Ball is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.
Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability. You can stand on the Bosu Ball with 2 feet or on 1 leg. 1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.
In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball. The Bosu ball can enhance your core workout in 2 major ways. It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.
Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis. When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.
The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion. Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve. When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move. Less range of motion equals less muscle work.
Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective. When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor. The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch. Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine. Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.
The Bosu Ball is a great tool to use for core exercises. In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins. If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it. You may find that it is one of your favorite tools to incorporate into your core workouts.
Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
Pilates Ball Exercises – How to Get a Healthy Body in 5 Steps
Pilates exercises are commonly done at home or in the studio on the Pilates Ball. This ball was introduced some years ago and complements the other Pilates accessories and equipment. The Pilates Ball is versatile and lightweight, making it an ideal choice as an exercise accompaniment. The ball provides many basic movements often neglected in our daily lives.
Just by sitting on the ball strengthens your posture and aligns your muscles. The Pilates Ball teaches you how to sit like you should by balancing your body with your shoulders, arms, bottom and legs. Bouncing on the ball improves the endurance of your back muscles. While you perform these movements, you will learn the proper breathing techniques to enable your body to be relaxed.
Stretching your spine forward is the third step in the Pilates Ball exercise and involves pulling your belly button up and into the back of your spine. You should inhale at the same time while keeping the chin horizontal. This will lengthen your upper body. Then exhale and drop the chin. You will feel your body stretching and becoming more agile in the process.
The fourth step in the Pilates Ball exercise is to roll back and forth on the ball with arms wrapping horizontally across your elbows. This movement will exercise the abdominal muscles.
The final step in the ball exercise aims to elongate the spine laterally. Lift the left arm straight up and inhale, then slowly exhale by elongating that arm towards the right. Repeat the movement with the right arm and after a few repetitions, you will find that your body is more flexible and your muscles are relaxed.
Alice S Kay is a writer on health and fitness issues. Visit this site for a full Pilates Ball review
CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com and Here are my 3 favourite stability ball ab exercises that can be done at home and will build your abdominals to give you that six pack look. The first exercise is the stability ball rollout. So to get into starting position, kneel on a mat, with your body in an upright position and hands on the ball. Now, roll out for a count of 3 seconds, stretching your abs, and then return to the starting position by contracting your abs for a 2 second count. Perform a total of 10 repetitions for this exercise. After the stability ball rollout, the next exercise to perform is the stability ball jackknife. There are a couple of ways this abs exercise can be done; one, with your elbows on a bench and feet on the stability ball, or alternatively, with your hands on the ground and your body in the pushup position. For the purposes of this explanation, I am going to do it with my elbows on the bench. So to start, place your body in a plank position with your elbows on the bench and feet on the stability ball. Next, while bracing your abs, tuck your knees up to your chest and back out again. This abs exercise although very effective is not quite as hard as the stability ball rollout. The third exercise of the stability ball triset is the plank with elbows on the ball. According to Men’s Health, this exercise is 30% harder than a regular plank with elbows on the ground. So, to get in position, place your elbows on the ball and your …
Get your FREE workout here: www.turbulencetraining.com This video takes you through the evolution of 21st century ab training. You’ll find 6 different ab exercises where the focus isn’t on crunching or spinal flexion, but instead is geared towards providing a core workout that offers stabilization and resistance rotation. Just because these ab exercises aren’t [...]
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