When you think of strength training, you probably picture barbells, dumbbells and bench presses. You might not see a stability ball coming but that’s exactly what fitness trainers are using today to help their clients build strength faster than ever before. Players like Russell Westbrook have been using instability balls in their workouts for years, but they’ve just recently become a staple in personal training sessions everywhere. From basketball players to soccer stars and even everyday gym-goers, more and more people are incorporating stability balls into their strength training routines because of the many benefits they provide.
What is a Stability Ball?
A stability ball is an oversized inflated ball that can be used for a wide variety of exercises. Unlike traditional weight-lifting equipment, a stability ball doesn’t provide any resistance; it’s the user’s own body weight that’s responsible for building strength and muscle. Typically made of PVC, a stability ball is designed to be unstable to force the body to engage more muscles for support and balance during exercises. By challenging the muscles in new ways, stability balls allow for more efficient strength and muscle-building results in less time. Because a stability ball is only meant to increase the level of difficulty, it won’t build muscle as free weights or machines would. It’s meant to help you get better results in less time and with less effort.
Why Use a Stability Ball for Strength Training?
Traditional resistance training builds strength but it also bulks. When people use free weights or machines to build muscle, they typically increase the amount of weight that they’re lifting to increase the intensity of the workout. This is a great way to build strength, but it also leads to adding muscle mass which is great if that’s the goal, but not so great if you’re trying to slim down. A stability ball is an unstable surface, which makes it harder to perform certain exercises like squats, planks and push-ups. This added level of difficulty makes the workout more intense meaning you can build more strength without bulking up.
How to use a Stability Ball for Strength Training?
First, you’ll want to find a place to stabilise your core perhaps you’ve heard the saying find your core. This means using your abs, back and glutes to stabilize your body for all of the exercises. A great way to find your core is to pretend that you’re holding a penny between your belly button and your spine. The penny should stay there throughout the entire exercise. You may want to try taking a few deep breaths before each exercise, this is an effective way to calm the nerves and help you focus on what you’re doing. Modify, if a certain exercise is too challenging, simply find a modification or substitute an easier variation of the same exercise. No one gets it right the first time, so don’t be afraid to switch it up. It’s better to find an easier variation that you can do than to try and push yourself too hard and give up. Standing on the ball with both feet and hold weights in each hand, this can be used as a core exercise, or you can put one foot on the ground to make it easier. You can also sit or stand on the stability ball with your back against the ball to help improve core strength.
Benefits of Using a Stability Ball for Strength Training
Gain stronger core muscles when you use a stability ball for your main form of exercise, you’ll be engaging your core muscles from start to finish. This is great because you want those muscles to be strong especially if you’re an athlete or someone who participates in regular physical activity. Get more efficient workouts because a stability ball makes each exercise more challenging, you’ll get more out of each and every workout. This can be helpful if you have a busy schedule and don’t have a lot of time to work out every day. With more efficient workouts, you can squeeze more exercise into your day without having to spend more time at the gym. Better posture, as you go through each exercise, make sure you are keeping your back and shoulders pulled back. This is great for developing better posture, and it also reduces the risk of injury.
Final Words
The instability of a stability ball forces the body to use more muscle groups to perform basic movements. This boosts the efficiency of your workout, allowing you to build more strength in less time with less effort. A stability ball is a great tool to use when you’re trying to build muscle or lose weight. By increasing the intensity of your workouts, you’ll see better results in less time.
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