Stability balls are a great tool to improve your core stability, muscular strength and endurance, balance, flexibility and functional fitness.
Developed in Italy in the 1960s and first used in rehabilitative therapy in Switzerland, stability balls can help anyone improve their fitness level; allow for a variety of exercises, both with and without external resistance; and can be used to overload your muscles.
And because the ball is unstable, the user has to actively engage the core muscles — abdominals, back muscles, hip flexors and extensors — giving those muscle groups a great bang for the time put in.
Safely using a stability ball
To increase your safety while using a stability ball, the American College of Sports Medicine recommends that you:
It is also important to listen to your trainer so you can follow a proper exercise progression to reduce your risk of injury and gain optimal training benefits. Once you are comfortable performing the exercises you can add movement of limbs or trunk, as well as external resistance with free weights, resistance bands or a medicine ball.
Keep progressing
As your core stability, balance and strength improve, you can achieve a progressive overload by challenging yourself in a number of ways, including:
A variety of benefits
Stability balls can be used in a variety of ways to help you achieve different aspects of fitness.
Stability balls have multiple benefits, including increasing core stability, static and dynamic balance, strength, flexibility and functional performance. You can perform an entire workout with a stability ball, or incorporate one as part of a well-rounded exercise program to effectively develop your core stability.
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