Both therapists and fitness gurus have used exercise balls for years to increase core strength and stability. The exercise ball is a wonderful option for any fitness routine, great for the gym and home exercise programs. Recently, these balls have been appearing in the workplace as they improve core strength and posture. Read on to learn more about the benefits of these balls at work. Whether you spend desk time at home or at the office, utilizing an exercise ball can help you in many ways.
Abdominal Exercise: As your body primarily uses your core muscles to compensate for changes in balance, sitting on an exercise ball will give you a low-key abdominal workout. Consider the amount of time you spend on your computer at home or at the office—these hours can add up, and when you incorporate an exercise ball into your routine, you’ll strengthen your abdominal muscles.
Improved Circulation: Using an exercise ball while you work will keep the blood flowing to all parts of your body throughout the day. A desk chair may reduce circulation to certain body parts after prolonged usage.
Increased Energy: Studies show that staying in one position will make you more tired but moving around and being active throughout the day will give you more energy. You’ll feel more energized after work if you use an exercise ball as a chair.
Proper Spine Alignment: Because an exercise ball is not stable, your body compensates by balancing itself. Your body will automatically try to align itself to the proper posture, which can improve your spinal health and decrease back pain.
Improved Balance: Sitting on an unstable surface such as an exercise ball will improve your sense of balance, as well as muscle reaction.
More Calories Burned: More physical movement during the day equals more calories burned. You may burn up to 300 calories per day seated on an exercise ball at work while strengthening your core.
Affordable: Exercise balls are also a lot more affordable than an ergonomic chair, which may range from $100 to $500 and up. Specialized exercise balls designed for sitting range from $15 – $80.
Core Strength Exercise With a Fitness Ball
Try incorporating a fitness ball into your exercise routine for more core-strengthening benefits. The following exercises are designed to strengthen your abdominal muscles, back muscles and the muscles around the pelvis. Choose a correctly sized fitness ball—when you sit down with your feet flat to the floor, your knees should be at a right angle. Do each exercise 5-10 times, and increase the number of repetitions as you get stronger. Remember to breathe and focus on keeping your abdominals tight during each exercise. Talk to your doctor before beginning a new fitness routine if you have back problems, osteoporosis, or any other health conditions.
Exercise #1: The Squat Reach
Exercise #2: The Plank
Exercise #3: The Basic Crunch
Try out those three great core strengthening exercises to improve your core strength today!
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Pic credit: mayoclinic.org