All the goodies of training with exercise ball- for beginners, advanced training, and, during pregnancy

The diversity of our training is very important factor for results optimization over time and for enjoyable workouts. Working on different muscles or training the same muscles, differently are part of the recipe for improvement.

Body weight workouts are important for core strength and overall muscles strength. This is why most of the personal trainers find exercise ball to be a very efficient item that is in the top of the list of training accessories.

Having the option to work with body-weight with many, and very different exercises it can fit all trainer’s conditions. from beginner to advanced trainers. Having those qualities, it is a widely used accessory during pregnancy times, as it allows controlled workouts which offer support and safety. Therefore no wonder you can find exercise balls in every gym and studio, in many homes, and schools.

What is exercise ball

An exercise ball, stability ball, fitness ball, Swiss ball, or, pregnacy exercising ball. All are different names for the same versatile accessory. It is an elastic PVC air-filled ball that comes in different sizes to adapt to different trainers. In addition, exercise balls also can have different surfaces. They can be smooth, rough, or with mini-bumps, to fit for different workouts applications and use cases. Let’s see what are all the goodies and how to include this accessory in our training.

Trainers can use an exercise ball as an unstable surface, as weight and, as an overall workout machine. It’s instability contributes to total body minor and major muscles to participate in the effort of balance and movement.

The instability and resistance of the exercise ball support development of the core muscles excessively also during workout on other muscles groups.

In recent years you can even find exercise balls replacing chairs in many European schools. Studies in the US support this step as it contributes the students both for physical and mental health.

The benefits are almost countless:

• Exercise ball provides versatile workouts for multiple muscle systems
• Bodyweight natural balanced exercises
• Exercise ball allows versatility of training that suit for beginners and advanced trainers
• Workouts with exercise ball help for neurological muscles stimulation
• Improve muscles tone and endurance
• Enhance spinally stability
• Good accessory for stretching
• inexpensive workout accessory, usually with no maintainance
• Portable, lightweight and easy to travel with

Core exercises

The importance of core training is unquestionable. Core training has long life importance and surely is more important than pumping muscles for the common people.

Exercise ball provides all possibilities full core workouts, in any level.

For core exercises, we focus on routines that involve directly the core muscles. Those are the abdominal muscles, the pelvis, and hips areas, and we include the glutes. All these will contribute to the six pack training and more importantly, all spinal lower back support and strength.

Pregnancy exercises

Around 80% of pregnant women suffer from back pain. Unlike what most of us use to think, gentle stretching and movements are better than just having rest. Therefore, a balanced exercise program during pregnancy includes cardiovascular, strength, and flexibility training.
The exercise ball is a great accessory for workouts during pregnancy, as it can support all these pregnancy exercises target. And, it comes with the possibility for a calm workout at home environment, or at a studio with women in the same exciting times as you.

During pregnancy, especially close to labor, make sure you can have feet flat on the floor for maximum stability. Also, you can inflate the ball to make the exercises bit easier.

Not only during pregnancy, but also for labor. using exercise ball close to labor time can help putting the baby in the right position before giving birth.

Advanced routines

Many regular body-weight exercises can be converted to more advanced exercises by using exercise ball. Also, the ball is ideal for exercises variations also when using dumbbells. In addition, you can improve your home or gym cardio workouts by using the exercise ball during cardio routines, when using the ball as weights.

As you may find out, the number of exercises you can perform with an exercise ball is enormous therefore start moderately and then get into more advanced routines.

Choosing the right size

We recommend using the below reference table and to get the right exercise ball size. Alternatively, perform short self-check to find the right ball for you. squat against a wall until your hips are parallel with the floor and your knees are at a 90-degree angle. Now, measure the distance between the floor and your hips and compare to ball measurements.

General recommendations

• Train with a shirt. The body will hold itself better over the ball. This is especially true when sweating.
• Have self-supervision by looking at a mirror or having a partner
• Don’t forget to choose the right ball size for you
• And, Easily learn how to balance your body over exercise ball before jumping to advanced exercises