Exercise Ball:

A Complete For Exercise Ball Fitness

Guide.
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Table of Contents

Table of Contents
Exercise Ball:.................................................................................................................................1
A Complete For Exercise Ball Fitness Guide............................................................................1
Table of Contents..........................................................................................................................3
Introduction...................................................................................................................................5
Chapter 1: Exercise Balls..............................................................................................................7
Chapter 2: Exercise Ball Benefits................................................................................................9
Chapter 3: The Right Exercise Ball...........................................................................................11
Chapter 4: Exercises...................................................................................................................12
1. Knee Kick..........................................................................................................................12
2. Seated Ball Crunch...........................................................................................................12
3. One Leg Toe Touch..........................................................................................................13
4. Speed Skater Squat.......................................................................................................14
5. Scissor Roll........................................................................................................................15
6. Decline Balance Pushup..............................................................................................15
7. Elevated Hip Raise...........................................................................................................16
8. Forearm Climb..............................................................................................................16
9. Circus Lift......................................................................................................................17
10. Flying Squirrel..............................................................................................................18
11. Flying Dog.....................................................................................................................18
12. Wall Ball Squat.............................................................................................................19
13. Pike Tuck.......................................................................................................................19
14. Bridge Dips....................................................................................................................20
15. Full Pike.........................................................................................................................20
16. Balance Bicycle.............................................................................................................21
17. Reverse Squeeze Sit Up...............................................................................................22
18. Slide and Step...............................................................................................................22
19. Balanced Side Extension.............................................................................................23
20. Invisible Rope Climb....................................................................................................24
21. Plank Raise....................................................................................................................24
22. Big Ball Leg Lifts...........................................................................................................25
23. Side Lifts........................................................................................................................25
24. Forearm Plank Raise....................................................................................................26
25. Hip Swing......................................................................................................................27
26. Stability Push Up..........................................................................................................27
27. Ball Pass Crunch...........................................................................................................28
28. Elevated Sit Up.............................................................................................................28
29. Leg Paddle.....................................................................................................................29
30. Big Ball Bicycle..............................................................................................................30
Conclusion................................................................................................................................31
 Introduction

The exercise ball has gained increasing popularity in the different parts of the globe
these days. Do not think that this fitness ball has become prevalent and widely held by
most health aficionados because of its cute shape and brilliant colors but know that its
health benefits offer more to an advantage. The exercise ball brings focus and
concentrates on strengthening the abdomen and the back muscles, a way to increase
stability. The exercise ball is more preferred especially by physical therapists as they can
cause fewer injuries than using any other exercise equipment.

If you are in the market for an exercise ball, the thing to remember is to buy one that fits
your height. It is created to fit your size and physique to a T for maximum benefit. To
know which ball is right for you, what you can do is sit on it. Then check if your hips are
at a level or at a slightly higher level than that of your knees. The sizes range from 55cm,
65cm or 75cm. No need to fret if you are obese and think that you would be too heavy
for the ball, there are burst-resistant balls that are available for people just like you.

There are a exercise or fitness drills that you can do with the use of the exercise ball. For
one merely sitting on the ball is challenge enough. One would need to balance
themselves to achieve this feat. This is one simple thing that you can do while reading
your favorite novel or watching the news on television but know that it helps much to
improve your posture and to ease out your back muscles. You may perk up the challenge
by adding more moves like raising your feet off the ground while still maintaining
balance. Another thing that you can do also makes it your weight bench. That would
prove to add more difficulty than just plain sitting around. By doing so, you exercise not
only your back but also your butt, your arms, your legs and your abs.

Exercise balls are known to be perfect for abdominal training exercises because it can
work to focus the workout on muscles in your abdomen area. With the use of the
exercise ball, you add more zest to your regular twist and turn moves, your abdominal
crunches and other conventional abdominal exercises. This makes it tricky, but it sure
does the trick to tone done those muscles and give you that six pack abs that you have
been yearning for.

Stretching exercises work well with the exercise ball. So you may incorporate your yoga
and pilates with the exercise ball. There are many exercise programs on stretches or
yoga with the ball that you can follow that is available on the market today. Best of all,
the exercise ball is still a ball, and as such, it is a great toy to play with. It is round and
soft so you can even let your kids play with it.
 Chapter 1: Exercise Balls

The power to exercise your own body with exercise balls is a gift that keeps on giving.
Various exercise techniques have been around for thousands of years as ways to treat
every day aches and pains as well as injuries. While most exercise requires a second
person to do the work for you, all you need with exercise balls is yourself. This means
you can exercise yourself anytime, and reap the benefits!
Exercise is known to have many health benefits from physical to mental. It can improve
circulation, soothe sore muscles, break up scar tissue, lessen headaches, and ease
anxiety and more. It is estimated that 50% of people in the world will deal with chronic
pain at some point in their lives. Doctors recommend exercise all of the time- but they
are often just not affordable on a regular basis. To have the best effect, exercise should
be performed consistently to keep muscles limber and treat and prevent injuries and
other painful conditions. With the exercise balls, you only have to invest in the set once.
The only other investment you make is your time and commitment to yourself!
There are several different types of exercise balls you can choose from depending on
your needs. In general, they are made of plastic, are slightly soft, but firm enough so you
can send a good amount of pressure into the targeted area. They may differ in hardness
or softness. Some may have knobs or ridges built into them, but usually, you want them
to have a nice, smooth surface. Depending on the severity of your pain, you may have to
start with a softer ball and work your way up to something more penetrating.
If you have a specific problem area, the exercise ball can be used specifically to isolate
that spot. When used accordingly, it is very similar to deep tissue exercise depending on
how much pressure you apply. You are in control, which is also not normally the case in
other exercise situations. Depending on how you situate the balls, you could recreate the
sensation of a therapist's elbow digging into you right where you need it. It should not
be painful at any time. Using the exercise balls can help you take your pain
management, and life, into your own hands.
What health conditions can exercise balls benefit? Here is a list:
• Low back pain
• Whiplash
• Arthritis
• Fibromyalgia
• Muscle strains and sprains
• Migraines
• Anxiety
• Depression
• Insomnia
 • Fatigue
• PMS

Self-exercise can help to reduce dependency on medications such as pain relievers and
anti-inflammatories, which are known to have many side effects. There are no side
effects to these techniques except for an increased sense of well-being. Exercise is
known to calm the mind and promote a sense of inner peace, which is how it helps
people with mental disorders in addition to its physical element. It releases endorphins,
which are the feel-good brain chemicals.
Exercise is also known to stimulate immunity by activating the lymphatic system, which
helps to clear toxins out of the body. It can improve range of motion and flexibility of
joints and muscles, which keeps the body mobile. Stress, the culprit of many diseases,
can also be greatly reduced through some me-time with exercise balls. You can become
your own therapist!
You can use the exercise balls on almost any part of the body. It is important to use them
properly so as not to harm yourself. When learning how to use them, it is best to start in
a larger muscle rather than directly on a joint. This way you can learn how to apply
pressure, direction, and movement. Eventually you can use the ball to exercise your
joints with care.
To perform exercise with the exercise balls, place the ball in the targeted area and move
your body around on the ball. You may do this laying down, seated, or standing at a wall.
You can move the body side to side, up and down, or in circular motions. For deep
penetration, you can hold the ball completely still on an area such as a trigger point. A
trigger point is a tender spot within a muscle that may radiate, or refer, pain elsewhere
in the body. For example, hip pain may be caused by a trigger point in the lower back.
When you have the technique down, you can even use two balls at once on certain areas,
such as the back.
Application of self-exercise with exercise balls is a form of myofascial release. The entire
body is connected through a sheath of tissue called the fascia. It is made of elastin and
collagen and helps maintain the whole body. When the body is stressed, it can cause
fascial dysfunction, results in a buildup of tissues rather than elasticity.
 Chapter 2: Exercise Ball Benefits

Have you seen those big huge PVC balls which are in the gym? Do you know what they
are? They are also known as fitness ball, Swiss ball, stability ball, etc. This ball can be a
part of your daily workout, and it can prove to be very effective for you.

Let us see some of its advantages:

1. Exercise ball helps in increasing strength by exercise themselves. It is amazing to

see how many different types of exercise you can do by single equipment. You can
also discover your floor exercise, while you are on the ball.

Another way to use the exercise ball to increase your energy is to stability which is
required to sit on it. You will need to use your muscles to balance your stability. You can
also tone your muscles and help to boost all your strength. It is very crucial today when
you are doing exercise along with workouts which will do more benefit to you.

2. Another big advantage of using an exercise ball for workouts is a balance. There is
a big reason why chairs have flat seats. The surface level when sitting on a mat
creates a lot of support required for out body. But that does not mean that it gives
you maximum workout benefit. When you sit, or you are lying on the exercise
ball, the ball creates a shape which gives your body instability. To reach
equilibrium, you will have to adjust your pose on the ball. It can be quite taxing.
This act of balancing helps to boost your workout quality and gives better results.

If you are having any back problems, then using the exercise ball should be considered.
People who complain of back problems often say that the usual exercises put a lot of
stress on the backs. But while using an exercise ball, the ball gives more cushions to the
back which any mat will give. This proves that the exercise ball makes you feel more
comfortable and is safer than any other workouts. Exercise is no fun if you are injuring
yourself. But it is important to use the exercise ball properly while exercising on it.

3. When you are going exercise in the gym, you can only do one or two types of
exercise with one exercise equipment. But that is not the case with an exercise
ball. You can do many different types of exercise on an exercise ball which ranges
from easy to difficult. It may require you to lie, sit or use any other position on
the ball. This gives you many benefits. You can also avoid the cost of having to
 buy expensive equipment for the gym. Multiple muscles can work at the same
time, and your workouts will be exciting and varied.

If you want to improve your workouts, try using an exercise ball. It may look like a toy
which is ineffective, but this lightweight single ball can help to give you many benefits in
your workouts.
 Chapter 3: The Right Exercise Ball

When it comes to fitness balls, they come in various sizes. Certainly, if you want to
ensure that you are doing your fitness ball exercises correctly, then you must make sure
that you purchase the right size ball for you. So it is essential that you try several
different sizes about before making your purchase.

When it comes to knowing which size fitness ball is right for you, it is very simple. Just
sit on the ball placing your feet firmly on the floor, and as long as your knees are not
above the height of your hips then this is the ideal size ball for you. If you purchase one
that is too small then actually toning and strengthening your muscles using various
fitness ball exercises won't be achieved.

When it comes to using your ball you need to consider what parts of your body need the
most work done on them. Then you need to specifically use exercises that will target
those areas that need strengthening and toning.

For example, if you are looking to improve your abdomen then opting for twists and
crunches will be your best option. Whereas for those who are looking to improve their
legs or arms, then using the ball to carry out push-ups on will help them.

The main aim of using a fitness ball when exercising is that it makes the exercise you are
doing much more difficult. Not only are you concentrating on making sure that you
complete the exercise properly that you remain your stability on the ball as you do so. It
is a good idea initially to get comfortable with this piece of equipment, and the easiest
ways of achieving this are for the first week or so just sit on the ball for around 30
minutes each day gently bouncing on it.

Exercise ball diameter Person's height

45 cm 5' and under
55 cm 5'1"– 5'8"
65 cm 5'9"– 6'2"
75 cm 6'3"– 6'7"
85 cm 6'8" and taller
 Chapter 4: Exercises

1. Knee Kick

 Targets: Core, Glutes, and Legs

 Stand a few inches in front of the exercise ball with your feet hip-width apart.
 Place your hands on the top of the exercise ball.
 Begin to lower your upper body towards the exercise ball while keeping the arms
straight.
 With both legs straight, lift the left leg off the ground.
 Extend the lifted leg behind you until it becomes level with the ground and in line
with your upper body.
 Swing the left leg through, bending the knee and touching it to your left wrist.
 Immediately start your next rep.
 Do all of the reps with one leg before switching sides to finish the set.

2. Seated Ball Crunch

 Targets: Core
 Sit on the edge of the exercise ball, knees bent, and feet planted flat on the
ground.
 Extend your arms over your head, palms facing each other. Crunch up to sit,
bringing the arms over the head and in front of the body parallel to the ground.
 Return to the starting position to finish one rep.
 To make this exercise more difficult, hold a medicine ball with your hands to add
extra weight. A little more “oomph” goes a long way!

3. One Leg Toe Touch

 Targets: Glutes and Legs

 Stand a foot or two in front of the exercise ball.
 Place the top of your right foot on top of the ball so that your shin is parallel or
near parallel with the ground. (This varies depending on how big the ball is you
are using.)
 Extend your arms straight over your head, palms facing each other.
 Keeping your left leg and your arms straight, reach down to touch the toes of your
left foot with your left hand.
 Place your right hand on your hip as you bend forward.
 Be sure to hinge forward from the hips so as to keep your back as straight as
possible.
 Repeat to the starting position to finish one rep.
 Do all of your reps on one side before switching sides to finish the set.
 4. Speed Skater Squat

 Targets: Glutes and Legs

 Stand to the left side of the exercise ball.
 Place your right foot on top of the ball, both legs straight.
 Place your hands on your hips.
 Bend the left knee and lunge to the left, pulling the ball slightly towards your
bending leg as you do so.
 Return to the starting position to finish one rep.
 As you practice, you should be able to get lower and lower into the squat for even
more of a challenge.
 Ready to bump the intensity up a notch? Try reaching your right hand to your left
toes as you lunge. (Remember, more challenge = more toned!)
 Do all of your reps on one side before switching legs to finish the set.
 5. Scissor Roll

 Targets: Legs and Core

 Lie down on your back.
 Place the exercise ball between your feet.
 Stretch your arms over your head along the ground, and palms face up.
 Lift your feet in the air so that the legs become perpendicular to the ground.
 In a swift motion, sit up and roll to your right side – do not let the ball touch the
ground or your legs bend as you do so.
 Bring your right forearm to the ground and your left hand on your left hip.
 Roll back to the starting position with arms over the head. Repeat on the other
side to finish one rep. Keep your legs in the air between each rep.

6. Decline Balance Pushup

 Targets: Triceps, Shoulders, Chest, and Core

 Come into a pushup position with your feet on top of the exercise ball.
 Make sure that your hands are under your shoulders and your body in line with
the ground.
 Keeping your gaze forward, bend your elbows to lower your chest towards the
ground.
 Use your core to help keep you stable on the ball.
 Push yourself back up to the starting position to finish one rep. If you need to rest
between reps, keep your feet on the ball and bend your knees.

7. Elevated Hip Raise

 Targets: Glutes, Core, and Legs

 Lie on your back with your feet on top of the exercise ball. Extend your arms
straight by your sides, palms down.
 Push through your feet and lift your hips and back off the ground.
 Lift as high as possible, take a breath, and then slowly begin to lower back down.
 Return to the starting position to finish one rep.

8. Forearm Climb

 Targets: Core
 Place your forearms on top of the exercise ball, bringing your body into a plank
position.
 The further away your feet are from the ball, the more difficult this exercise
becomes.
 Come onto the balls of the feet.
 Lift the left foot off the ground, touching the knee against the ball and lifting the
heel towards your butt.
 Moving as quickly as possible, return the left foot to the starting position and
repeat the same movement with the right. This is one rep.
 If possible, don’t rest between reps.
 You can also perform this exercise for time instead of reps, trying to move
continuously for 20, 40, or 60 seconds.

9. Circus Lift

 Targets: Glutes, Back, and Legs

 Place your shins on the exercise ball, hands on the ground under your shoulders.
 Find a position that engages the core.
 Then, carefully lift your right leg off the ball and extend the leg straight back
behind you.
 Keeping the lifted leg straight, lower it until the knee or shin re-touches the ball.
This is one rep.
 Do all of the reps on one side, and then switch legs to complete the set.
 10. Flying Squirrel

 Targets: Back and Core

 Lie across the top of the ball, stomach down, and feet are touching the ground.
 Cross your arms in front of your chest.
 Using the muscles of your lower back, lift your upper body off the front of the ball
and into the air.
 Keep your feet on the ground (unless you really can fly!) Pause in this position
before returning to the starting position. This is one rep.

11.Flying Dog

 Targets: Shoulders, Core, Glutes, and Legs

 Lie face down on the top of the exercise ball.
 Your hands should touch the ground directly under your shoulders.
 With straight legs, set the balls of your feet on the ground.
 Raise your right arm straight up, stopping when it comes in line with your ear.
 At the same time, lift your left leg in the air, stopping when your leg is level with
the ground.
 Pause in this area before returning to the starting position. This is one rep.
 For the next rep, switch sides so you alternate which arm and leg are raised.
 12. Wall Ball Squat

 Targets: Glutes and Legs

 Stand with your back facing a wall.
 Place the exercise ball between you and the wall, leaning back to keep the ball
elevated.
 Place your feet slightly wider than hip-width apart.
 As you lean against the ball, bend your knees and come into a squat.
 Make sure that your knees stay behind your toes.
 Try to come down low enough so that your thighs become almost parallel with
the ground.
 Return to the starting position to finish one rep.
 Keep pressing the ball against the wall for the entire set so that it does not touch
the ground.

13. Pike Tuck

 Targets: Core
 Come into a pushup position with your feet on top of the exercise ball.
 Place your hands on the ground directly under your shoulders. Lift your hips up
slightly as you bend your knees and roll the ball with your feet towards your
hands.
 Return to the starting position to finish one rep.
 Try to stay in the pushup position for the entire set without taking a break.

14. Bridge Dips

 Targets: Legs and Glutes

 From sitting, roll forward so that just your back and shoulders are touching the
ball.
 Plant your feet flat on the ground, keeping your feet under your knees and your
knees hip-width apart.
 Place your hands behind your head, elbows wide.
 Lower your hips towards the ground, stopping when they are just a few inches
above.
 Return to the starting position to finish one rep.
 15. Full Pike

 Targets: Core
 Come into a pushup position with your feet on top of the exercise ball.
 Place your hands on the ground directly under your shoulders. Lift your hips up
and roll the ball with your feet towards your hands.
 Keep the legs straight as you do so.
 Work to get the body to a 90-degree angle at the peak of the pike position.
 Return to the starting position to finish one rep.
 Try to stay in the pushup position for the entire set without taking a break.

16. Balance Bicycle

 Targets: Back and Core

 Lie down face up with your butt and low back on top of the exercise ball.
 Place your hands on the ground behind you, arms straight and fingers pointing
out to the sides.
 Your hands should be right on your shoulders.
 Lift your legs off the ground.
 Straighten your legs so that they are level with the ground and the rest of your
body.
 Point the toe of your left foot as you bend the right knee and bring it towards your
chest.
 Return to the starting position and repeat with the other leg to finish one rep.

17.Reverse Squeeze Sit Up

 Targets: Core
 Lie down flat on your back.
 Place the exercise ball under your knees, squeezing the ball between your calves
and your thighs.
 Extend the arms straight along your sides; palms face down. Keeping your
shoulders and head on the ground, squeeze the ball and lift your hips and lower
back off the ground as high as possible.
 Repeat to the starting position to finish one rep.

18. Slide and Step

 Targets: Core, Legs, and Glutes

 Place the exercise ball in between you and a wall.
 Lean your right side against the ball, standing so that both feet are together.
 Place your right hand and arm on top of the ball.
 With your left hand on your hip, step your right foot behind the right, bending
the right knee as you do so.
 Lean your weight against the ball as you bring yourself back up to the starting
position.
 Do all of your reps on one side before switching sides to finish the set.

19. Balanced Side Extension

 Targets: Core and Legs

 Stand with your feet inner hip-width apart.
 Hold the exercise ball in your hands.
 Lift the ball over your head, straightening your arms alongside your ears.
 Shift your weight into the right leg and lift the left leg a foot or two off the ground.
 Both legs should remain straight.
 Once the leg is lifted, begin to bend to the left, reaching the ball towards the lifted
foot.
 Be sure that you keep the back straight as you extend to the side, trying not to
lean forward at all if possible.
 Return to the starting position, setting the left foot back on the ground.
 Do all of your reps on one side before switching sides to complete the set.
 20. Invisible Rope Climb

 Targets: Core
 Lie down on the exercise ball face up.
 Plant your feet flat on the ground directly under your knees. Extend your arms
over your head straight in the air with elbows slightly bent.
 Make two fists. Move your hands imagining that you are climbing a rope; slowly
bring yourself up to a sitting position.
 Repeat the same movement to lower your body back down to the starting
position. This is one rep.
 Remember to move slowly to get the full benefits of the core.

21. Plank Raise

 Targets: Core, Back, Legs, and Glutes

 Come into a high plank position (the top of a push-up) with your shins and feet
on top of the exercise ball and your hands under your shoulders.
 Work to get your body level with the ground.
 Keeping both legs straight, lift the left leg into the air.
 Lower the leg back to the ball to finish one rep.
 Do all of your reps with one leg before switching legs to finish the set.

22. Big Ball Leg Lifts

 Targets: Core and Legs

 Lie on your back holding the exercise ball between your feet.
 Straighten your legs to a 45-degree angle, lifting the ball in the air.
 Extend your arms flat at your side, palms facing down.
 Move the ball over your head as you lift your hips and lower back off the ground.
 Keep the arms down.
 To finish one rep, lower your hips back down to the ground and extend your legs
back to the original 45-degree position.
 23. Side Lifts

 Targets: Core, Glutes, and Legs

 Kneel on the ground, your right side of the exercise ball.
 Place your right arm over the ball to help stabilize yourself as you lean against the
ball.
 Place your left hand on your left hip.
 Straighten your left leg and lift it straight in the air until it becomes almost
parallel with the ground.
 Pause in this position for a moment before lowering the leg straight back to the
ground, just tapping the toes against the ground between reps.
 Do all of your reps on one side before switching sides to finish the set.

24. Forearm Plank Raise

 Targets: Glutes, Back, Legs, and Core

 Come into a plank position with your forearms on the exercise ball.
 Place your elbows under your shoulders.
 Extend your legs straight, balls of your feet on the ground behind you.
 Raise your right leg straight in the air behind you, pausing once it is even on the
ground.
 Be sure you continue to press through the forearms so that you keep your
shoulders lifted and for balance.
 Lower the right leg back to the ground to finish one rep.
 Do all of your reps on one side before switching legs to finish the set.

25. Hip Swing

 Targets: Core and Glutes

 Lie on your back with your feet on top of the ball.
 Arrange your feet so that your shins are as parallel with the ground as possible.
 Extend your arms straight at your sides; palms face down. Pressing through your
feet, lift your hips several inches off the ground.
 Swing your hips over to the left, keeping both shoulders flat on the ground and
knees bent.
 Swing your hips to the other side to finish one rep.

26. Stability Push Up

 Targets: Shoulders, Triceps, Chest, and Core

 Come into a pushup position with your hands on top of the ball. Place your hands
so that they are directly under your shoulders. Make sure your legs are straight,
and your body is in one straight line.
 Spread your feet so that they are inner hip-width apart.
 Looking forward, bend the elbows.
 Lower your chest towards the ball as much as possible.
 Press yourself back up to the starting position to finish one rep.

27. Ball Pass Crunch

 Targets: Core and Legs

 Lie on your back with your legs extended straight in the air directly above your
hips.
 Hold the exercise ball above your head, arms straight along the ground.
 Open your legs to the sides to make a “V” shape. Flex your feet. Using your core,
reach the ball between your legs, lifting your shoulders off the ground.
 Come back to the starting position to finish the rep.
 If possible, keep your legs up in the “V” position between reps.
 28. Elevated Sit Up

 Targets: Core
 Lie on your back with your feet on top of the ball and legs straight.
 Extend your arms over your head along the ground, palms facing up.
 Hinging from the hips, sit up slowly and reach for your toes.
 Then, moving one vertebra at a time, articulate the spine back down to the
ground to return to the starting position. This is one rep.

29. Leg Paddle

 Targets: Core, Legs, and Glutes
 Stand in front of the exercise ball with your left foot on top of it. Straighten your
arms out in front of you so that they are level to the ground, palms facing down.
 Bend your right knee as you simultaneously bend your left knee, rolling the ball
towards your right heel with your left foot.
 Return to the starting position to finish one rep.
 Finish all of your reps on one side before switching legs to finish the set.

30. Big Ball Bicycle

 Targets: Core and Legs

 Lie down on your back.
 Place the exercise ball between your feet.
 Bend your knees and bring your shins parallel with the ground. Place your hands
behind your head, elbows wide.
 Keeping the elbows extended out at the sides, lift your shoulder blades off the
ground.
 Reach your right elbow towards the left knee.
 Lead with your chest so as to not round your upper back.
 Repeat on the other side to finish one rep.
 Conclusion

Whether you are training in a gym or at home, you can perform an exercise ball workout
including a vast array of exercises for all body parts. For many exercises, you do not
require any weights. Using a fitness ball has a considerable number of benefits. A major
advantage is associated with the reduced risk of injuries on the back spine. Due to its
texture and softness, an exercise ball provides great support to the back when
performing any exercise or when stretching out. It also helps to improve your overall
posture and to increase the flexibility of your spine.
Apart from benefits on the back, exercise balls are also proven to improve the body's
core stability and balance. Wonder what does core stability mean? Core stability refers
to the abdominal and back muscles which help you balance your body when moving.
Strengthening these muscles will thus improve posture, balance, and stability.
As already mentioned, there are various exercises which may be included in an exercise
ball workout, however, from my personal experience, the ones listed underneath are
among the most effective for a holistic workout which may be performed at home
without the need of any weights.
Following a normal workout session, you may just opt to perform the once focusing on
abdominal muscles.
Sometimes one may come across people who have the wrong impression that a fitness
ball is more targeted to the female gender and mostly used for aerobic exercises. This is
until you visit a gym and see some advanced bodybuilders making use of one.
Personally, I highly recommend the use of fitness balls, especially for abdominal
training.

Thanks for downloading this book. It's my firm belief that it has provided
you with all the answers to your questions.