The Secret to Effective Exercise Ball Exercises

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A lot of people who are using exercise balls in their fitness program are simply doing it the wrong way.

I mean, any exercise is better than no exercise, but on that same token, if you are going to take the time to exercise, why not take the time to do it right, so that you get the most benefit out of the time and effort that you expend?

I see 3 things that people consistently do incorrectly, and this post will detail what is being done wrong so that you can do it right!

Improper Inflation 

This is a common problem that keeps being repeated over and over again because most gyms and workout centers don't inflate their exercise balls properly. Unfortunately, people working out who don't know any better think that must be how to do it, so even if they get their own exercise ball, they in turn don't inflate it properly.

The idea behind doing exercises on an exercise ball is that you are using an unstable surface, which makes the exercise more difficult, and causes you to use more of the core stabilization muscles in your abdominal area and also in your back.

If the exercise ball is not inflated enough – which is often the case, then the ball is simply not that difficult to use. By the time you add the bodyweight of the person doing the exercise to an under-inflated ball, it simply flattens out and causes a comfortable – rather than unstable – surface to exercise upon.

The proper inflation of an exercise ball will make the ball fairly firm, even if you are sitting or laying on it. There should be a small amount of "give" when you add your weight to the ball, but not very much.

Improper Body Positioning

Another common mistake that people make when using an exercise ball is that they do not maintain the proper positioning of their body throughout the entire exercise. This has the effect of minimizing the benefit of using the exercise ball.

There is no "one" position that is the right position, because it depends on the exercise that you are doing. However, common incorrect forms include all of the following:

• Allowing your back to "sag" rather than keeping it straight and firm
• Resting your lower back on the exercise ball during upper body exercises when your shoulders should be the only body part touching the ball.
• Putting too much of your bodyweight on the ball during any given movement. The ball is supposed to be an unstable surface that makes the exercise more difficult, not a resting place for your weary body.

Ineffective use of the Core Stabilization Muscles

Again, one of the biggest benefits to using an exercise ball is that you strengthen and tone the core muscles including all of the following:

• The inner and outer abdominal wall
• The oblique, or side-abdominal muscles
• The muscles of the lower back
• The muscles surrounding and supporting your spine

As with all resistance exercise, you should always be keeping a "mind muscle" link with the muscles that are being utilized for that exercise.

In other words, you should be consciously focusing on the use of each muscle, so that your mind's connection to your body is strengthened as much as the muscles themselves are.

Little Known Fact: A large portion of your strength comes from neuromuscular coordination (the mind muscle link), rather than from the actual size of your muscles. Large or "toned" muscles won't do you much good if you can't consciously as well as unconsciously control them.

Conclusion

The exercise ball is one of the best overall inventions in the history of exercise. The ball itself as well as similar devices that have been created based on the instability factor of the exercise ball have helped countless people to have more effective workouts that provide real-world benefits.

However, the best tool in the world is useless unless it is utilized properly. Now you know how to properly utilize an exercise ball! 

Click here to see more exercises that use an exercise ball.

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