Exercise Ball Benefits: How to Use Them and Why You Should

Since the invention of the balance ball in 1963, it has been used for physical therapy and rehabilitation.

But an exercise ball isn’t just useful following an injury. Read on for a list of the many exercise ball benefits. We’ll also give you a few exercises you can try at home.

Exercise Ball Benefits

There are so many benefits to using an exercise ball every day. And this doesn’t just mean during your workout! You can also use a balance ball chair at work to get additional health benefits while you sit.

Here are some of the great benefits to using a balance ball.

Burn More Calories

If you replace your office chair with a balance ball chair you will naturally move more. The more you move, the more calories you use.

You can also sit on a balance ball when you are at home watching TV. 

Better Circulation

Using an exercise ball as a chair promotes good blood flow in all parts of your body. If you sit at a desk for work, a balance ball chair is a much better option to keep your circulation optimal.

Improved Back and Spine Wellness

There are many stability ball exercises that can help with lowe back pain or bad posture. That’s why you will always find an exercise ball in a physiotherapists office.

An exercise ball can give you instant relief when you have back pain. Just lay over the ball and enjoy the reduced pressure.

Core Strength and Stability 

Your core muscles stabilize your entire body during any movement. That’s why there’s so much emphasis on core workouts.

But there’s much more to your core than a six-pack of abs. Your core includes your back muscles and deep abdominal muscles and obliques.

This group of muscles works to keep you injury-free when you bend, twist, run, throw and reach.

Improve your Flexibility

A stability ball is a great tool to improve flexibility. It offers support to your body when you aren’t able to maintain a position on your own.

The curved design means it is easy to gently push your body a little bit at a time to become more flexible. Flexibility keeps your joints and muscles in tip-top working order.

You can also use a stability ball to warm up and stretch before a cardio or other type of workout. This will reduce your chances of getting injured. 

Better Stretches

Stretching is vital for the health of your muscles, tendons, and ligaments. Sadly, most of us don’t stretch nearly enough.

A balance ball is a great way to get a deep stretch. You are able to hold positions more comfortably when you use an exercise ball. And there are so many stretches you can do with a ball that you’ll never get bored.

Exercise Ball Workouts

Now, let’s look at some Exercise ball workouts you can do at home. No other equipment needed. 

Ball Walks

Ball walks are great stability ball exercises that really target your core and legs. If you are a beginner, only walk halfway down when you first try this move. 

Start by sitting on the ball with your hand behind your head. Engage your core and slowly step your feet forward.

As you move your feet forward, roll your back down on the ball. Keep taking steps until your head and shoulders are on the ball. Your hips should be parallel to the floor in a bridge position.

Reverse the movement to get back to a seated position on the ball.

Repeat this move for a total of 10 or 15 reps. 

Ball Squats

Ball squats incorporate all the good things about stability balls in one move. This exercise helps improve your balance and strengthen your hips, glutes, and thighs.

Many people avoid squats if they have knee or back pain. But by using a balance ball, you can take the pressure off those areas and do the squat pain-free.

Start by placing the ball between your mid-lower back and the wall. Walk your feet forward until you are leaning against the ball. Keep your feet hip-distance apart to avoid straining your knees. 

Bend your knees and lower yourself into a squat position. Go as low as you can.

Look at your knees as you do this move. They should not tilt forward past your knees.

Keeping your body weight in your heels, push yourself back to a standing position. Keep your knees soft.

Repeat for a total of 15 reps. When this becomes too easy, hold a set of dumbbells.

Hip Lifts

Hip lifts are an excellent exercise to do with a stability ball. They help improve your balance while working your glutes and hamstrings at the same time.

Start by lying on the ground with your heels on the ball, arms crossed. Engage your abs and lift your hips off the floor. Pause when your body forms a straight line.

Engage your glutes and hold for a few seconds. Slowly lower yourself down and repeat. Aim for 15 reps.

If this move is too difficult, you can put the stability ball under your knees. Keep your arms down by your side. 

Back Extensions

Lie on the ball face down with the ball directly under your hips. Hold your arms with your elbows bent under your chin or by your ears.

Roll forward so that the ball is under your chest.

Engage your back and lift your chest off the ball. You will feel your back and shoulder muscles working.

Repeat for a total of 15 reps. 

Final Words

Thanks for reading about exercise ball benefits and workouts you can try at home.

An exercise ball is an inexpensive tool that can be used in countless ways to improve your health and wellness.

Come back again soon for more great health content.