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Fitness Exercises : Stability Ball Exercises for Women

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  • The great benefits brought on by fitness ball exercises is that they promote core strength and are very efficient in targeting groups of muscles, as well as improving stability, equilibrium and a good posture. Having the right posture when completing sets of exercises is very important because it helps prevent injuries and it is more precise in targeting the groups of muscles you are interested in developing. Before starting any fitness ball exercises, it is important to warm up the body, just like you would with any sports or forms of physical exercising. The back should always be in a position aligned with the rest of the body; the knees need to be aligned as well, so try to avoid locking them in.

    When practicing fitness ball exercises, one must also concentrate on their breathing, making sure that every bend is accompanied by inhalation and exhalation. It is also essential that you find a ball of the correct size for you, depending on the size and weight of your body. For this, it would be better to start working out in a gym where a professional trainer can educate you in all the ins and outs of using this method. Thus, your trainer will show you what ball to use, how to use it correctly during all types of exercises and so on.

  • Fitness ball exercises represent one of the most fun and efficient types of physical exercising, allowing the body to complete a number of tasks that wouldn’t be possible otherwise. Many people practice this form of exercising because it can be done in a gym and at home as well, as long as you own a professional exercise ball. The equipment you need for fitness ball exercises are work-out gear, an exercise ball or several of different sizes and a pair of dumbbells for more complex exercises. A workout bench can also be useful in some instances.

    You will also need enough space when doing fitness ball exercises and good equipment, such as good training shoes that will prevent you from slipping on the floor. This is why you should avoid workout mats for this type of exercises. If you wish to purchase a fitness ball for your home, you need to store it well, so avoid keeping it in environments that are too hot or too cold that may cause the ball to burst. As for the exercises themselves, you can find countless video tutorials free on the internet and fitness ball classes in most gyms.

    Five myths about exercise and aging

    Myth 1: There’s no point to exercising. I’m going to get old anyway.

    Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, certain cancers, high blood pressure, and obesity. Not only can exercise help stem the decline in strength and vitality that comes with age, it even improve it. And the mood benefits of exercise can be just as great as 70 or 80 as they were at 20 or 30.

    Myth 2: Older people shouldn’t exercise. They should save their strength and rest.

    Fact: Research shows that a sedentary lifestyle is unhealthy for adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.

    Myth 3: Exercise puts me at risk of falling down.

    Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

    Myth 4: It’s too late. I’m already too old to start exercising.

    Fact: You’re never too old to start exercising and improve your health! In fact, adults who take up exercise later in life often show greater physical and mental improvements than their younger counterparts. If you’ve never exercised before, or it’s been a while, you won’t be encumbered by the same sports injuries that many regular exercisers experience in later life. In other words, there aren’t as many miles on your clock so you’ll quickly start reaping the rewards. Just begin with gentle activities and build up from there.

    Myth 5: I’m disabled. I can’t exercise sitting down.

    Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics, chair yoga, and chair Tai Chi to increase range of motion, improve muscle tone and flexibility, and promote cardiovascular health. Many swimming pools offer access to wheelchair users and there are adaptive exercise programs for wheelchair sports such as basketball.

  • Try out an assortment of fitness exercises and classes to mix things up. Mixing it up a bit gives you the opportunity to discover new classes, and find more fun ways to get fit. Try out a dance or pilates class. Even a kickboxing workout or boot camp would do. Keep in mind that you do not have to stick with each class if you hate it, but trying out different classes can help you lose weight and get in better shape fast.

Exercise: 7 benefits of regular physical activity

My co-author and I sought to get to the heart of this paradox—and figure out how to beat it—when we wrote Winning Without Losing: 66 Strategies for Building a Wildly Successful Business While Living a Happy and Balanced Life. We interviewed 25 high-powered workers from around the world who somehow manage to exemplify healthy work-life balance. Based on these interviews, we've put together six tips for how to fit exercise into your daily routine—no matter how busy you are with work.