Whether you call them a stability ball, swiss ball, or exercise ball, there are so many great benefits to exercising with a stability ball in your home workouts.
Stability Ball Benefits
Besides providing balance training, (an often overlooked component in most exercise programs) stability balls work your core in almost every exercise that is performed, and work multiple muscles at one time while forcing your body to balance itself. So your core will be better prepared to support the rest of your body in whatever activity you do. They are versatile too:
1. The ball can be used at home or at your gym.
2. All ages, and levels of fitness can benefit from stability ball training.
3. An exercise ball is portable and light weight.
4. An exercise ball is inexpensive.
5. Requires little if any maintenance.
Stability Ball Workout Tips
Use your exercise ball for a total body workout. You can work your legs, arms, chest, back, and abdominals. Try some of these in your stability ball training:
Supine Oblique Curl
Start with the top of the ball beneath the center of the back, then stagger your feet and turn hips to one side. Anchor the lower hip to the ball and move the rib cage at a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.
Forward Transverse Roll
Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90 degree angle. From this starting position, roll the ball forward as you extend your arms and legs simultaneously. Contract your abdominals to help support your lower back, which should not be strained. Roll as far forward as possible without compressing the spine, drooping the shoulders, or rounding the torso. Return to starting position.
Chest Fly
Lie across the ball with your head and shoulders supported on the ball and your legs bent with heals about two feet from ball. Extend arms overhead with palms facing each other. Slowly separate your arms in a circular motion and bend your elbows slightly as lower your arms down until your upper arms are parallel to the ground. Return to start position and repeat.
Wall Squats
Lean your back against a ball that is placed against the wall and stand with your feet hip-width apart and about a foot away from the wall. Keep your back straight. Bend your knees and let the ball roll up your back until your knees bend to about a 90 degree angle. Keep your knees behind your toes as you bend. Return to start position and repeat.
Shoulder Retraction
Kneel over the ball. Tuck your hips into the ball and rest your abs against it. Hold a dumbbell in each hand, with your arms relaxed and at the sides of the ball, palms facing back. Pull your shoulder blades back. Pull your arms up, bending at your elbows to form right angles until they are parallel with your shoulders. Return to the starting postion.
Don’t Forget to Stretch
The American Council on Exercise suggests the following simple yet effective stretches on the ball:
Back Extension – Start in a seated position with your fingertips supporting the back of your head both your elbows out. Walk your feet out until your upper back is lying on the ball while continuing to support your head and back. For a more intense stretch, lengthen your arms overhead and straighten your legs – breathe deeply and hold the stretch.
Kneeling Side – Start by kneeling upright on a mat with the ball at the side of your right hip, place your right hand on the ball and your left arm hanging close to your torso. Sweep your left arm in a wide arc up and over your head and back to the starting position. Hold the final arc in a lifted position 10-30 seconds for a static stretch and repeat three to five times.
Pelvic Circles – Start in a seated base position. Slowly circle your hips clockwise three to five times; reverse, circling counterclockwise. Focus on releasing tension in the hips and lower back.
You can’t go wrong with such a versatile and inexpensive piece of equipment. If you are looking for a simple and highly effective way to change a workout routine, look into doing your exercise on a stability ball.
The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.
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©Rick DeToma
Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at:
http://www.tailored-fitness-home-workouts.com/contact.html
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If you’re buying a treadmill, chances are you’ve done lots of research already. You probably know exactly what makes up a high quality treadmill and have an idea of which features you want in your unit.
But even with this knowledge many people still fall prey to slick treadmill deals that end up costing them in the long run.
In order to keep that from happening to you, here are 3 essential buying tips to make sure you choose the very best treadmill for you.
#1) Not All Treadmill Brands Are Created Equal
I recently had a gentleman e-mail me asking for advice on which treadmill he should buy. He had narrowed it down to 3 choices:
Choice #1: Brand A: 2.5 HP motor $999
Choice #2: Brand A: 1.75 HP motor $899
Choice #3: Brand B: 2.0 HP motor $1099
He asked me which treadmill I would buy. He was clearly leaning towards Choice #1.
This was the natural choice for most people and it makes sense: get the most for the least. Or get the most motor power for the least amount of money.
However, my answer surprised him. I told him if it were my choice, I would go with Choice #3: Brand B for $1099. Here’s why:
Although the motor power is lower than Choice #1 and the price is higher, Brand B makes an overall better treadmill. Why?
Brand B has a reputation for making high quality treadmills and backing them up with extensive warranties, including 10 years on the motor. It can afford to give such lengthy warranties because it knows that it makes a quality product that probably WON’T break down – even in 10 years.
Brand A on the other hand offers a 90-day motor warranty. What does that tell you about the quality of parts?
Although motor power is a good feature to consider when buying a treadmill – you have to be careful. Look at it in the context of the whole treadmill – including the brand.
Not all treadmill brands are created equal. Some treadmill brands use extremely high quality materials. Others well, don’t.
Make sure to look beyond just the bare numbers when choosing a treadmill. Look at the whole picture to find the best treadmill for you.
#2) Don’t Always Believe What The Salesperson Tells You
Get it in writing. This isn’t to put down any salesperson – but they are human. They do make mistakes, and sometimes this can end up costing you.
I had another lady e-mail me asking for advice on choosing a treadmill. She’d narrowed it down to several and was leaning towards one in particular (let’s call it Treadmill X).
She had been told by a salesperson in the store that this Treadmill X (for $899) came with a lifetime warranty on the motor.
This lady was smart. She was looking at the whole treadmill picture. The price was excellent. The motor power was average (1.75 HP). And who can pass up a lifetime motor warranty?
But wait a minute.
I was fairly familiar with this treadmill brand and knew something was off.
This particular treadmill brand never gives lifetime motor warranties – ever. Not even on their commercial treadmills. So why would they offer a lifetime motor warranty on one of their economy treadmills?
I voiced my concerns to her and wasn’t surprised to hear back a couple of days later that the salesperson had actually been mistaken about the lifetime warranty.
If she had bought this treadmill simply based on what the salesperson said, she might have gotten a nasty surprise – especially since this particular treadmill brand is known for being extremely costly to repair.
Don’t always trust what the salesperson says. Make sure to get it in writing before you buy!
#3 Forget the Price Tag – Look at the REAL Price Of The Treadmill
Price is probably one of the most important factors when buying a treadmill. But sometimes the price of the treadmill can be misleading.
For example, let’s say you’re looking at Brand A in a store with a price of $799. Pretty good price right?
A much better deal than Brand B – sold online – at $999.
But look closer at Brand A. Brand A only comes with a 90 day parts and labor warranty so you need to buy added coverage. You pay $50 for a 2 year extended motor warranty.
So Brand A’s total cost is now $849 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty already included)
Overall, you figure that Brand A is still the better deal since it’s cheaper.
But look closer. You need to pay shipping costs for Brand A. Shipping costs from most stores usually run you about $150.
Brand B, since it is sold online offers free shipping (most online treadmill sellers do).
So Brand A’s total cost is now $998 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty)
With Brand A, $799 has gone to buy the treadmill, $50 has gone to buy the warranty and $150 has gone into shipping.
With Brand B, $999 has gone to buy the treadmill (warranty included).
So which treadmill do you think actually gives you the most value for your money?
And don’t forget that many online treadmill stores don’t charge sales tax. The store that sells Brand A does. That technically makes Brand A MORE expensive than Brand B.
So when comparing treadmills, make sure to consider the TOTAL COST of each treadmill before you buy.
By keeping these 3 tips in mind when purchasing a treadmill:
- Not all treadmill brands are created equal
- Don’t believe what the salesperson tells you – get it in writing
and
- Look at the REAL price of the treadmill
you’ll be well on your way to choosing the best treadmill investment for you. Good luck and have fun!
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