Ball exercises are very effective in ensuring your muscles are well toned. The exercises gives you a good posture and stability. An Aquilino Cosani, Italian petrochemical manufacturer first developed this ball exercises, in the ‘60s. Initially, they were not designed for physical fitness use. Doctor Susan Klein-Vogelbach promoted their use in Switzerland for physical therapy in the field of orthopedic medicine. Joanne-Posner-Mayer imported this form of exercise to America, in the ‘80s. The use of these ball exercises is vast and all fitness industries are promoting its use. The balls are popularly known as the birth balls or the Swiss balls.
Despite their great results in physical fitness, it is recommend to seek medical advice before using the balls. In addition, if one feels pain when using them, he or she should stop using them immediately. The ball exercises concentrate on core muscles and postures that are overlooked in fixed fitness training. The exercise focuses on the whole body, from head to toe. The abdominal and back muscles are greatly targeted, as the exercises tightens them. The ball exercise increase the cardio and muscular endurance. It also helps cut down on the calories, making the body healthy and fit. It require less physical efforts, loads and activities. One only requires staying on the ball for some time. Different moves are used. One can use about 10 moves during the ball exercises. It is recommended to do these exercises, in three rounds, three times a week, for about 15 minutes. They are the best training companions, if you want to achieve the best posture, muscle toning and stability.
The balls comes in different sizes. The size for each individual is different depending on the height and weight. The ball should be in such a way that, when your back is on it, one of the thighs is parallel to the supporting ground. This is the thumbs rule. The ball should be well inflated with the recommended air pressure guidelines that comes with the ball. They are usually used with other fitness equipment, like the stability cushions, put under the ball to keep it in place. The balls and the equipment bought alongside them, like the stability cushions, dumbbells and cables systems are cheap to buy. This makes it one of the cheapest forms of exercises. These exercises can be done at the comfort of your home.
Like all other physical exercises, balls exercises require warming up the body before the actual exercise. Good posture is very important for effective exercise. The back must be straight, to avoid any back injuries. The legs must not touch the supporting ground. During the exercise, appropriate breathing must be observed for good results. On is bound to sweat during the exercise. It is therefore recommended that right exercising shoes be worn to avoid slipping on the wet floor. An absorbing vest on the upper body is recommended. There should be no mats on the floor during the exercise, as the mats can change position, making one loose balance.
The balls should be kept in a cool dry place. Placing them in a hot place will heat the air inside, causing it to burst. Cold air will make the air contract, requiring more air pumping of the ball. It is necessary to replace the balls once they are worn out, to avoid them bursting while in use, causing unnecessary accidents. Persons of different ages and weight can use the balls, provided their doctors certify they are medically fit. It is advisable to incorporate this ball exercise in the daily exercise routine, to cater for areas neglected in the main exercises.