Balls for thought

The Exercise Ball


Where did the exercise ball come from?

The Swiss Ball was originally practiced in an orthopedic medicine and physical therapy clinic founded by Swiss doctor Susan Klein-Vogelbach and used as a form of rehabilitation. From there, the concept of ball exercises was taken from Europe to America by Joanne-Posner-Mayer in the late ‘80s and she was the first to promote the exercise ball in the fitness industry. As of today, many fitness professionals are promoting the use of the exercise ball as well as athletes from a variety of sports at every level, who are incorporating ball exercises into their training regimen.
Exercise balls now come in a variety of sizes and are often used alongside other fitness equipment such as dumbbells to enhance work outs.


So what are the benefits of using an exercise ball?

The biggest benefit of using an exercise ball is its ability to strengthen core muscles. When exercising using the ball, you’re abdominal and back muscles are working constantly to keep you balanced. Even if you are targeting a different area of the body you’re core muscles are still engaged so they are still getting a work out. Also by toning your core muscles, this can greatly improve your posture as your core muscles keep working after exercise and this helps you to sit up or stand straight. As well as improve your posture, using an exercise ball can increase your flexibility. The ball enables you to stretch your body further than it is normally used to whilst providing you with support, making it a safer way to stretch and this is why physiotherapists swear by these exercise balls.


What should you do when using the exercise ball?

As with any other type of exercise, carrying out a warm up is essential. This will raise the heart rate and warm the muscles up which will prevent injuries occurring. A warm up will also get you mentally prepared for the physical activity ahead. Also, it is important especially when using the exercise ball that you maintain posture- keeping your back straight and preventing your knees from locking during exercise. Finally, you should focus on breathing- inhaling when going into the exercise and exhaling at the point of exertion.


What exercises that can be done using the exercise ball?

There are an endless number of exercises which can be done using the ball. Here are just a few. These can be repeated 3 sets of 5 reps if you are a beginner, 3 sets of 10 reps if you’re at an intermediate stage and 3 sets of 20 reps if you are advanced.

Back Extensions
- Start by lying face down over the ball with the top of the ball under your waistline, hands resting lightly on the floor in front of you.
- Feet are shoulder width apart resting on the floor
- Pull your shoulder blades together and slowly raise your chest up off the ball.
- Raise your arms up off the ball keeping your elbows straight and your arms in front of you.
- Lower arms and chest slowly.

Press Ups
- Start by kneeling with the ball in front of you, placing your hands about shoulder width apart on the ball.
- Get up onto your toes and pull your shoulder blades down and back.
- Keep yourself straight from your head to your heels.
- Engage your abdominals to maintain balance.
- Lower your chest to the ball slowly and rise back up keeping body straight.

Tricep Dips
- Stand in front of the ball and lean back, bending your knees.
- Place your hands on the ball behind you and lean into the exercise ball.
- Keep your elbows bent and lower yourself down toward the floor in front of the ball.
- Slowly return to the starting position.

Plank
- Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet and your arms straight.
- Your hands should be directly under your shoulders
- You should be looking down at the floor, chin tucked in
- Contract your abdominals so that your back remains straight.
- Hold this position without sagging, shaking or allowing your chin to sink to the floor.

Knee Tuck
- Start in the plank position above.
- Roll the ball forward to bring your knees under your hips.
Keep elbows straight.
- Slowly roll the exercise ball back to the plank position.

Lunge
- Stand with your back to the exercise ball.
- Raise one foot back and place it on the ball.
- Put your hands on your hips and lower yourself until your thigh is horizontal.
- Raise yourself back up to the starting position.



Kerry Timmins
(Work experience)
West Lothian College