Adding Swiss ball, exercise ball or stability ball to your workout can allow you do a number of exercises that efficiently strengthen and tone your abdominal muscles. It can also improve your flexibility and stretch out your torso.
The ball is soft and lightweight and comes in different diameter and colour. Your height is actually what determines which size of ball you should use. Using the ball for support while toning the lower body and lifting weights will improve your balance and indirectly strengthen your abdominals.
There are several exercises you can do with a stability ball:
Abdominal workouts: Lie on the ball with both feet on the ground. Make sure you are stable enough and your upper body be correctly aligned and balanced to the ball then do crunches for an excellent abdominal work-out. Use the ball also as a back support against the wall as you do squats, prop your feet or legs on the ball while doing modified pushups.
Weight lifting: Use the ball to give yourself support, balance and a greater range of motion while you lift weight. You can both lie against the ball on your back or your chest and do free weight exercises with the support of the stability ball. Another great way is to sit on the ball while lifting weights to work on your balance while strength training.
Stretching: Lie on your back with the ball underneath you to stretch the abdominal muscles. To stretch your stomach, lie on the ball on your stomach or still lie on your side to stretch your side muscles. You can also sit on the ball with your legs and feet in front of you to stretch out your leg muscles.
Things to consider when choosing a ball
What you need to do is to figure out which type of exercise ball is best for you. When seated, you want your feet to be flat on the ground and knees level or slightly lower than the pelvis. Your knees should always be at an angle of 90 degrees at hip level with your feet flat on the ground.
Make sure you select the ball based on your height meaning your weight is not somehow considered here. But if you notice the ball compressing and you are not maintaining the required 90 degree angle in the hips and knee while seated, you may want to try a different size.
There are two sizes ideal for most ladies. The 55 centimetre ball is best for ladies or people who are 5’6” feet tall while the 45 centimetre ball is best for people who are 4’6 to 5’5” feet tall. Beyond 55 centimetres is best for people who are heavy or those with particularly long legs.