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.
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.
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.
Here is another ball exercise workout for the beginner. Please review the exercise ball precautions and should you feel any discomfort, stop and consult your physician or physical therapist.
As you find these exercises easier progress them as each exercise describes:
Then move on to the intermediate exercise ball workout programs.
If you are finding these difficult, go back to the basics. Feel free to modify each program to suit your training needs, and be sure to change your exercise programs every 6-8 weeks to maximize your training progression.
Prior to any strength training it is important to warm up and stretch adequately afterward. You can follow the stretching program I've laid out or follow your own depending on your specific needs.