Stability Ball Exercises for Weight Loss

Aug
2010

More: Obama health care 2010 nfl Tiger Woods Afghanistan interest rates Stability ball, physio-ball, exercise ball – these are all names for the large vinyl balls used during exercise. When trying to exercise for weight-loss these balls can be an invaluable tool. If you think about stepping on a loose stair, your torso tilts forward slightly, tightening your abdomen; your pelvis and hip muscles tighten to stabilize the body; your arms extend to further aid in balance. This means that even though you are just taking a single step you use many more muscles just by making the environment slightly unstable. Keeping in mind muscles eat fat and calories to perform, thus the conclusion is that a slightly unstable environment burns more calories resulting in more efficient weight-loss!

There are a couple of things to keep in mind when seeking to purchase a stability ball. Most stability balls are created equally — of a thick rubber or vinyl material. Some discount stores are turning to manufacturers that use a thinner material (presumably to save cost). So, if you are obese or more than 230-250 lbs then I suggest going through a true sports supplier as this will ensure the ball lasts longer. Furthermore, there are different size balls available – 45, 55, 65 and 75 cm are the most common. How do you choose? Well it primarily depends on your height. To determine the correct size either sit on a ball (where your knees are bent at 90 degrees) or measure from the floor, up the back of the calf to the middle of the knee, then choose the ball that best matches that measurement. This will result in maximum control while using the ball during exercise.

Weight Loss Exercises

There are several exercises I suggest my clients perform when working toward weight-loss. You should perform 12-20 repetitions (how many times you repeat the exercise) and 2-4 sets (how many times you come back to an exercise). (a) = beginner exercises; (b) = intermediate exercises; (c) = advanced exercises.