STABILITY BALL

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STABILITY BALL
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• 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)

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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.

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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.

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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.

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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!

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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.

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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.

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Web Sites and Workouts
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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.