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STABILITY BALL

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... balls have gone mainstream as personal trainers, group fitness classes and home exercise videos have all embraced this versatile and economical piece of ... – PowerPoint PPT presentation

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Title: STABILITY BALL


1
STABILITY BALL
2
  • Stability balls have been used for decades in
    physical rehabilitation clinics around the world.
    But these days, stability balls have gone
    mainstream as personal trainers, group fitness
    classes and home exercise videos have all
    embraced this versatile and economical piece of
    training equipment. (CNN)

3
WHY USE THE STABILITY BALL?
  • Improve the function of neutralizer and
    stabilizer muscles.
  • Improve posture by strengthening the stabilizer
    musculature of the spine.
  • Improve balance and agility by destabilizing the
    training environment.
  • Increase core strength and development.

4
AB Roll Out
  • Place arms parallel to one another on ball.
    Pull belly button towards spine, roll forward
    until your chest touches the ball. Pull body back
    using arms/abdominals. Don't arch back! Repeat
    8-10 times.

5
Arm Strength
  • From a kneeling position behind the ball, lower
    your trunk over the ball and walk your hands
    forward until the ball is resting under your
    legs. With your hands rotated in slightly, lower
    towards the floor as your bend your elbows out
    towards the sides. Straighten the elbows to
    return to the start position. For an easier
    position, place the ball under the thighs or knee
    area.

6
Leg Strength
  • With the ball placed between the wall and your
    lower back, walk your feet slightly forward. Then
    lower to a squat position as you continually push
    back into the ball. Straighten the legs as you
    keep your weight over your heels to return to the
    standing position. Also try!

7
Back Strength
  • Lie face down with ball under your hips and lower
    torso. On your toes or knees and with hands
    behind the head or clasped behind your back,
    slowly roll down the ball. Lift your chest off
    the ball, bringing your shoulders up until your
    body is in a straight line. Repeat 12-16. Make
    sure your body is in alignment (i.e., head, neck,
    shoulders and back are in a straight line), your
    abs are pulled in and that you are breathing
    continuously.

8
Balance
  • Balancing on the stability ball will work every
    part of your body. Start off with just balancing
    by sitting up straight on the ball. Work your way
    to balancing on your knees and then balancing
    while standing on the ball.

9
Web Sites and Workouts
10
Sites
  • www.CNN.com
  • http//exercise.about.com/cs/abs/l/bl_ball1.htm
  • http//www.backbenimble.com/new/pages/powerballs/
  • http//www.resistaball.com/
  • Kharif, Olga. (2003) Oddball Answers to Back
    Pain. Business week on-line pN. PAGE, 00p.
  • Invasion of the Fitness Ball , Medical Update,
    2005, Vol. 30, Issue 9.
  • Creative crunching , Health, 1059938X,
    Jan/Feb2005, Vol. 19, Issue 1.
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