Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Exercise balls have long been part of the fitness industry. However, despite them being around so long, they only seem to be used while doing yoga or simple, everyday core or balance exercises. While these balls are certainly good for this, that is not all they can be used for.
Exercise ball workouts come in all forms and can target multiple areas from the obvious core/abs, to your back, legs and even your arms. For those who cannot afford or simply do not have the time to hit the gym 3 to 5 times a week, doing small ball workouts at home can be an easy way to stay active, fit and improve your overall health.
If you are not sure where to start on this yoga ball exercises journey, then read on to learn more about the benefits of doing Pilates ball exercises, as well as identify which workouts you can do with this small yet mighty piece of equipment.
Yes, they do.
For a while during the dreadful pandemic, yoga balls (also known as stability balls, Swiss balls, Pilates balls, or exercise balls) became all the rage as people switched out their normal work/office chairs for them. The reason was that advertisers claimed that sitting on such balls would help improve their posture and even offer them a core workout throughout the day.
Sales for stability balls were booming, only for this theory to be disproven with experts claiming that these statements had minimal scientific backing. Although exercise balls may not always work as regular chairs, they are fantastic when used as part of an active fitness routine.
Some benefits that you may expect to see while using them include:
The spine works to provide support, movement, protection, coordination and control of the body. Working this area of the body helps not only to improve your posture and balance, but also to increase lower back strength.
A stronger lower back also means less back pain. In a 16- week study done on patients with chronic lower back pain, researchers found that using an exercise ball for lower back stabilization exercises not only helped alleviate low back pain in the subjects but it also helped increase their bone mineral density (7).
We cannot talk about yoga ball exercises benefits without mentioning core strength; this is afterall what these kinds of exercise balls are best known for.
A strong core not only helps improve your posture but it also helps reduce lower back pain and reduces instances of muscle injuries, both in everyday life activities, as well as in the gym, especially when lifting weights.
In a 12-week study published in 2010 in The Journal of Strength and Conditioning Research, researchers found that when sedentary women did core strength training exercises using a Swiss ball they were able to increase their trunk extensor (back)/flexor (abdominal) and lower limb extensor (quadriceps)/flexor (hamstring) muscular strength (3).
This also transferred into better abdominal, lower back and leg endurance, flexibility and dynamic balance than before (3).
Another study, looking at the strength changes produced in the core muscles when doing stability ball training, found that such workouts increased strength in both back and abdominal muscles. It should be noted, however, that the changes seemed more prominent in the female participants than the male subjects (5).
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If you’re reading this, you’re probably only considering using exercise ball workouts for weight loss. While, yes, small exercise balls can help with this goal, you should also consider using them as part of your warmup routine too.
Warming up during a workout is essential as it increases your flexibility which in turn helps improve your performance, decreases your risk of injury and even helps your joints move through their full range of motion – all factors that help with an effective workout session.
Research over the years has shown that using these balls before and even during the workout routine can increase your flexibility as well as your balance, strength, endurance, coordination, and much more (6, 4, 2).
Depending on how you use the ball during your exercise session, this could mean working out on an uneven surface. In the long term, this can help improve your balance.
Research done on different kinds of balls during exercise, shows that this small and seemingly unassuming piece of equipment can help improve both static and dynamic balance in young adults as well as seniors (6, 8).
Unlike popular belief, these balls are not just good enough for a quick yoga ball ab workout. When used right, this small ball can be utilized in a number of workouts, ranging from mat Pilates to resistance training.
A small exercise ball is certainly much cheaper than a monthly gym membership, a fully equipped at home gym or even some free weights. Considering all the exercise ball workouts that you can perform with this simple equipment and a mat, they do seem like a sensible choice to anyone looking for a more affordable way to get/keep fit.
Yes, using a gym ball, even a small one during your workout, can help reduce belly fat. This tool can be used in a variety of cardio as well as core workouts that not only help burn calories – leading to less fat in the belly area, but also lead to improved muscle tone, which can give you those sexy abs and also helps with more calorie burning throughout the day.
However, you must remember that only working out will not reduce belly fat. Weight loss resulting in a flatter stomach is mostly achieved first through a healthy calorie deficit diet with exercise being an addon (1).
Read more: How to Turn Exercise Motivation Into Real Actions?
Clearly the exercise ball has numerous health and physical benefits, including the ability to help reduce belly fat. But which exercises can you really do with one? Here is a list of some workouts that you can do with a small workout ball which could lead to major physical changes.
If you are considering purchasing a small gym ball for either at home or personal gym use, here are some workouts that you can do:
If you are looking for exercise ball workouts for weight loss, improved core strength and better balance, these exercises are perfect.
For a more advanced version of this move, lift the ball with you as you stand up.
You will need a stopwatch for this one. The one on your phone’s clock app is sufficient.
If you are new to this and your balance on the ball isn’t very good, do the alternating leg movement slowly. This will prevent you from slipping off the ball and landing on your face.
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For those looking for core specific gym ball exercises, the following workouts should be part of your routine. With that said, it’s important to once again remember that core workouts alone will not help you get a flatter stomach.
A combination of a better diet, cardio, strength training, and finally core workouts is what will get you the desired results.
You will also need a stopwatch/timer for this
If this is too difficult, just stay on your knees. You can also push your legs behind you but instead of keeping the feet together, open your feet farther apart. Both of these options help with stability
This variation is more challenging than the above mentioned exercise. It’s a more advanced exercise for those who feel like normal v-ups are too simple
These workouts are great to help build your booty and tone your thighs.
This exercise can be done in three ways:
Option 1
Think of this variation as doing kettlebell goblet squats. The movements are the same but instead of a kettlebell, you use your small gym ball.
Option 2
Option 3
Whichever variation you choose, do 10 to 12 reps for 1 set. Options 2 and 3 give you the option of doing some exercise ball workouts with weights in your hands, adding resistance to the entire workout.
Read more: Is The Japanese Towel Exercise an Effective Way to Burn Belly Fat?
This is a fantastic workout for your lower back, glutes, and hamstrings. This variation also gives you a good arm workout.
As seen from the benefits listed above, as well as the numerous workouts that can be done with this ball, we can conclude that an exercise ball is a fantastic investment in your fitness plans.
When it comes to working out, these exercise balls do not have that much of a disadvantage. They are an equipment just as any other. As long as you use the correct form in your workouts, remain consistent, and practice progressive overload with the exercises, you will reach your desired goals.
No, it is not. While some may claim that it is, experts state that ultimately, an exercise ball does not make a better chair than an actual chair. You are more likely to experience more pain and other health issues if you use this ball in place of even a basic chair for the long term (9). Short term usage of a stability ball as a seating surface may be beneficial for improved muscle activation as long as it is a size that is right for you, and promotes a comfortable seated position.
If using the ball for a workout, there is no limitation as to how long you can use it. But if sitting on one, most people should not exceed more than 30 minutes at a time on it.
Different sources have different answers for this. Some claim that your ball should be replaced after 12 months, others claim that you can keep your ball for up to 2 years, while others claim that your ball can easily last you for 5 years without being replaced. We suggest checking the packaging of your ball to see its expiry date. This is the most accurate way to learn how long you can keep one without needing to replace it.
Clearly, exercise ball workouts come in many varieties. If you’ve been wondering which space saving, yet affordable equipment to get for your home workouts, we suggest going ahead and getting a ball for yourself. Just remember to stay consistent, drink water and eat a healthy diet to help you achieve your goals quicker.
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