So, one single step on a wrong stair can make you exercise a whole lot of muscles. This is what the balance ball tries to achieve. Remember that muscles need to eat fat and calories in order to work properly. Hence, it stands to reason that efficient weight loss is achieved by using an unstable environment. This is why the balance ball for weight loss is so popular.
Things to Remember with Balance Ball Weight Loss
Before you start on your balance ball, you have to keep a few things in mind. Firstly, most are created of a thick vinyl or rubber material. However, most can only hold up to 250 lbs. If you are heavier than this, you will need to purchase a specially made ball that is able to hold heavier weights. You also need to consider the size of the ball. To choose the right size, you should sit on the ball and find the one that lets you bend your knees to a 90 degree angle for maximum control.
Exercises with Balance Ball
Use the balance ball and weight loss will follow, so long as you do it right. You must, however, do exercises that your body is ready for, so don’t start with the hardest ones first, but work your way up. Each exercises should be repeated between 12 and 20 times and you should do between 2 and 4 sets of each exercise.
Beginner Exercise with Balance Ball
A good beginner exercise is the ball wall squat, where the ball is between your back and the wall. Lean back against the ball, tighten your stomach muscles and bend your knees, pointing your bum towards the floor. Bend your knees to 90 degrees and slowly push yourself back up.
Intermediate Exercise with Balance Ball
An intermediate exercise is found in the ball wall squat, including bicep curls. This is exactly the same as the beginner ball wall squat, but you need to hold dumbbells, bringing the weight to your shoulders as you go down and back to your hips as you go up. Always keep your elbows in your ribcage.
Advanced Exercise with Balance Ball
Ball bridge leg curls are great advanced type of exercise. Here, you lay down on a mat, put your hands down at your sides and put your feet on top of the ball. Keep your knees soft, but your legs straight and inhale. When you exhale, you lift your bum off the mat. Bend your knees while lifting, bringing the ball to your bum. Then straighten your legs out again and release your hips to once again touch the mat. Do make sure you do this gently, so you don’t bang your backside into the mat or fall off the ball at any point.