Best Fitness Ball Exercises for Women
Bring on the fitness ball exercises for women if you want to add some fun to your workout.
Working out with an exercise ball will not only improve your fitness now, it strengthens several of the components of fitness that will allow you to retain a healthier and more youthful body as you age.
These oversized, lightweight balls may make you feel like a kid again, but they can also help you relieve the tension on your muscles and joints when performing challenging movements. You can improve your coordination and balance when you work with a ball consistently, and they’re the perfect tool for sculpting and strengthening your core muscles.
You can even sit on an exercise ball to help improve your posture while challenging your leg and core muscles throughout the day. If you’re worried about the ball rolling away, invest in an exercise ball chair that comes with a stable base.
What to Do with An Exercise Ball?
that you’re ready to give your muscles a challenge, what should you do
with your fitness ball? The following fitness ball exercises for women are suitable for most
people regardless of fitness level.
- Roll Outs: Go down to your
knees in front of your exercise ball. Lean forward slightly to rest
your arms on top of the ball. Bracing your core, lean forward to roll
the ball forward. This will feel similar to holding a plank position on
the floor, but you want to stop before your hips drop too far toward the
ground. Pause with the tension on your abdominals for just a moment,
and then bend your arms to roll back to the starting position.
Passes: Stretch out flat on the floor with your back to the ground,
your arms straight over your head, and the fitness ball between your
feet. Squeeze your feet and calves around the ball as you lift your legs
and arms toward the center of your body. Pass the ball from your feet
to your hands, and then lower back down to starting position. Repeat to
pass the ball back to your feet, continuing for at least 10 repetitions.
Raises: Lie on the floor with your legs extended in the air at a
90-degree angle. Place the ball between your feet, and then lower it
toward the ground. You want to stop before the ball reaches the floor,
and then bring your legs back to the starting position. Only go down as
far as you can without losing control of the ball.
- Ball Wall
Squats. Place the exercise ball between your back and the wall. Bend
down so that your knees are at a 90-degree angle, and hold the position
while you count to 20 slowly. This is a more effective version of the
wall sit that may place less pressure on your lower back muscles.
Affordable, Effective Fitness Tools
Exercise balls are one of the most affordable fitness tools that you can buy today, but you don’t want to make that investment until you determine the best ball size for your height. Sizes generally range from 45 to 85 centimeters, and the right ball will allow you to sit with level knees when your feet are flat on the floor.
As a general guide, you should select a 45 cm ball if you’re less than five feet tall. If you’re under six feet tall, a 55 cm ball is likely your best fit. 85 cm balls are too large for most people to sit on comfortably, but you may still use a ball of this size to perform more challenging fitness ball exercises for women and athletic movements.
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DO NOT BEGIN ANY EXERCISE PROGRAM WITHOUT CHECKING WITH YOUR DOCTOR FOR ANY UNDERLYING CONDITION THAT MAY PREVENT YOU FROM DOING SO.
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