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Offering both fun and functionality, stability balls are designed to make traditional resistance training exercises a little more challenging.
For the next 19 weeks, the YMCA's Amy Rathje, health and fitness manager, and Venus King, personal trainer, will show how to properly perform a variety of stability ball exercises as part of the weekly A Few Minutes a Day feature.
Stability balls are relatively inexpensive and challenge the whole body to maintain proper poster and balance while on a soft, pliable surface, Rathje said.
Ball exercises are known to help improve posture and functional movement; enhance balance, coordination and muscle tone; increase the strength and control of the core muscle groups; increase agility; reduce risk of injury; and add an element of fun, Rathje said.
However, those who have mobility or stability problems should exercise caution when using the ball.
According to the American College of Sports Medicine, stability balls were developed in Italy in the 1960s and were introduced in the U.S. in 1989.
Balls are available in a variety of sizes, according to the user's height. Rathje recommends choosing a ball that allows you to sit with your hips and knees bent at 90 degrees.
* Youth shorter than 4-feet, 10-inches should use a 35- or 45-centimeter ball.
* Adults shorter than 6-feet should use a 55-centimeter ball.
* Adults taller than 6-feet should use a 65-centimeter ball
Below, Rathje and King demonstrate the four basic ball positions, which will be used throughout this 19-week series.
Four ball positions:
Sitting base position
Sit on the ball while maintaining good posture, as shown in photo above. Place your feet shoulder-width apart and bend your knees at a 90-degree angle.
Kneeling base position
Kneel with the ball against the front of your thighs. Place your hands on the sides of the ball and lower your trunk until it is supported. Center your body on the ball, keeping your trunk parallel to the floor in good posture position. Your hands can be placed on the floor or ball.
Incline base position on the floor
Lay on your back on the floor while maintaining good posture. Rest your calves and feet on the ball, keeping your knees flexed or slightly extended.
Incline base position on the ball
Recline on the ball. Keep the ball pressed comfortably into your mid- and low-back in good posture position. Your feet should be placed shoulder-width apart, flexed at a 90-degree angle.
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