Benefits of Utilizing an Exercise Ball for Core Strength
If you spend any time in a gym or have been in physical therapy, you might have noticed…or perhaps even used a large plastic exercise ball. While it might look like an object meant for play, it is not. Exercise balls are playing a significant role in workouts and therapy routines.
In addition to many other benefits, it’s being utilized more and more frequently to increase core strength, which is important for overall good health. The core area consists of deep abdominal and back muscles, otherwise known as your midsection.
Building Core Strength with the Ball
The midsection consists of 3 main muscles. The transverse abdominus is deep within the abdomen, while the multifidus makes up the muscles that help support the spine. And, the quadratus lumborum are in the lower back to help align the spine and pelvic area.
All of these muscles work jointly to help you with every day activities such as lifting, bending, reaching, and even walking or running. So, it’s quite important to keep these muscles healthy and strong as possible. And, utilizing the exercise ball helps to strengthen the core.
By simply sitting on one of these balls, you will activate the core muscles, while they work to stabilize your entire body. The ball automatically triggers a balancing act within, whereas sitting on a stable object does not. If you bring your feet in close while sitting on exercise ball, your workout will intensify. You will not get the same effect by sitting on a stable object, such as a chair, because you are not using the muscles to stabilize your position.
The core muscles aren’t necessarily easy to identify. But, after you have used the ball a few times, it will be easier to detect just what muscles are in question. It will also become easier to balance on the exercise ball the more you do it.
The general rule of thumb while training on an exercise ball is the distance between the ball and your core muscles will determine how difficult it is to balance. The further it is away from your core, the more difficult it is to maintain. A good example of this is if you are doing a push up using the ball, with the ball placed under your legs, it’s not as difficult as it would be if the ball is placed down further by your feet.
Of course you don’t want to push it too far, so seek advice from a professional trainer or physical therapist, and listen to your own body to when it’s had too much.
Various Benefits in Using an Exercise Ball to Strengthen Your Core
There are plenty of reasons to strengthen your core, especially by doing so with an exercise ball. Take a look at what can be accomplished…
- Improving Posture – At one time, people were encouraged to flatten their back when lying on the floor while exercising. However, this was not a natural position, since most people have a decent curve to their back. So, experts now encourage people to allow the natural curve in their spine to take shape, as it’s healthier than fighting it. And, it’s the same when using the ball. Maintain your natural curve, and in time the ball will help improve your overall posture.
- Healthier Back and Spine – So many people suffer with back pain, whether it’s newly onset, or long term chronic issues. The back hosts some of your core muscles, which means you should do what you can to strengthen them. The exercise ball is a great option for those who have back problems, as it helps to support and strengthen your lower back during your routine. Physical therapists routinely utilize the ball during therapy sessions. Something as simple as lying over it with your back stretched out can provide relief to some people.
- Muscle Balance – Muscle balance is an important component in preventing injury, while they work together to perform various physical tasks. With core muscles, it’s typical for the anterior muscles, those in front of your body, to naturally be stronger than the posterior muscles, those found in the back region. In addition, people quite often work harder on strengthening the anterior muscles, such as the abdomen. And, if you have one muscle or muscle group stronger than another, it creates muscle imbalance, which can lead to poor posture and a lack of coordination. The exercise ball provides a resolution to muscle imbalance, as it lends support to posterior muscles during your workout.
- Increases Sports Performance – The ball, with its unpredictable structure, stimulates the core muscle group as you use it in your routine. This helps to improve posture, coordination, and balance. And, all of this is important in improving an athlete’s sports performance, as well as aids in protecting you from injury.
The experts are seeing good results with the exercise ball and it’s frequently being implemented into workouts in many gyms and physical therapy centers. It’s a great way to increase core strength, without expensive equipment.