Fitness Balls

Also known as gym balls, yoga balls, body balls, balance balls, birth balls, etc.

Ever heard of a fitness ball? This is how it looks like:

Fitness ball

You had probably seen this in gyms (e.g. MUSAC's gym), but have been wondering how it helps in exercises.
Comparing to exercising on a flat surface (e.g. an exercise mat), when exercising using the fitness ball the body constantly adjusts to the instability of the ball hence exercising more muscles. This especially strengthen the abdominal and back muscles over time.

Some useful exercises using fitness balls:

1. Core Crunchers:
   
   Helps the abs and core muscles
   Kneel down on an exercise mat, bend your waist, then place your lower arms and elbows on a fitness ball in front of you. Roll the ball forward, while contracting your abs, until you straighten your upper body and thighs. Then, return to the original position.
   
   
2. Basic Crunches:
   
   Helps the abs muscles
   Firstly, keep your feet flat on the floor or exercise mat, and place your lower back on the fitness ball. Make sure you keep your thighs and upper body straightened and parallel to the floor (or exercise mat). Then do basic crunches, but only lift your shoulders and upper back.
   
   
3. Bent Knee Bridge:
   
   Helps buttocks muscles and hamstringsBending your knees, lie flat on the floor with your heels placed on the fitness ball. While spreading your arms out to your sides, lift your buttocks off the floor, pushing your hips towards the ceiling. Keep that position for a few seconds, then return to original position.
   
   
4. Superman:
   
   Helps all your back muscles and buttocks
   Stomach on the ball, place your body at 45 degrees to the floor (or exercise mat) with your arms stretched forward. Balance yourself using only the tip of your toes. Maintain the position.
   
   
5. Seated Wall Roll:
   
   Helps quadriceps, hamstrings, and buttocks muscles.
   Stand up straight, place the fitness ball between your back and a wall. Keep your feet shoulder-width apart. Squat, while rolling the ball along your back, until you are in a sitting position with your knees bent 45 degrees. Return to original position.

For more useful exercises, please visit Top 10 Fitness Ball Exercises.

Try the fitness ball, it's helpful!

TeamNotSoCool
Sinn-Shun