Get on the Ball!

Large fitness balls have become standard equipment in most health clubs and gyms. They were originally used in Europe in the 1900's by physical therapists to rehabilitate casualties of World War I. American physical therapists began using them in the 1960's. As the popularity of physical fitness increased in the 1970's and '80's people began to look to new and effective ways to specifically strengthen their bodies.

In 1989, two enterprising personal trainers introduced fitness balls as a new and effective way to strengthen the stomach and back. Since 1989, fitness balls have been proven to be the most effective way to strengthen the abdominals.

Benefits of Fitness Balls

• Supports the lumbar curve (low back). This enables a greater resistive range of motion. Far safer and better than traditional sit-ups.

• Positions on the ball can be adjusted based on your fitness level and range of motion.

• Because of the rounded sphere, balance is challenged and neuroreceptors are called on to react to this unstable surface--enhancing motor learning.

• Deep muscles of the spine are activated and act as stabilizers in almost every exercise using the ball.

• Ball exercises encourage training the entire trunk and provide an alternative too often ignored back strengthening training.

Safety Tips on the Ball

• Control the movement of the ball at all times and avoid momentum.

• Train your neck to stay relaxed and in neutral (no excess movement).

• Progress slowly. Start with a wide strong base in an easy position. As you progress, use little movements until your learn the new exercise.

• Attention to breathing. Don't hold your breath.

• For super advanced movement use a personal trainer or qualified spotter.