Ball Workouts – On the Ball Pilates for Beginners

When it comes to home fitness equipment, exercise balls offer tremendous benefit. These inflatable balls were introduced more than ten years ago. And while many people thought they were a fad, they’ve remained popular.

Image via WikipediaFitness balls offer stability and strength training benefits. You can use them in any number of exercises to work out every muscle in your body – from your arms to your ankles. They’re also extremely cost effective. A basic fitness ball costs around $30 (or sometimes less). Much less than many fad fitness equipment and certainly less than a full strength training system.

One of the tricks to getting the most from your exercise ball is choosing the right size for your height. Here’s a quick guide:

If you’re:

4'11" - 5'4" choose a 55 cm ball.
5'5" - 5'11" choose a 65 cm ball
6'0" - 6' 7” choose a 75 cm ball

If you’re overweight or concerned about the ball bursting consider purchasing a burst resistant ball. There have been some cases where a person is using an exercise ball as a chair and the ball has burst. This can cause serious injury. However, if your ball is well maintained they generally last for many years without issue.

How to Use an Exercise Ball

We just mentioned using the ball as a chair, and that is actually a great way to strengthen your core muscles and improve stability. Sitting on the ball forces you to engage your muscles as you balance on it. However, the most common use for an exercise ball is to use them as part of your workout. In fact, there are many workouts specifically designed for exercise balls.

A word of caution…if you’ve never used an exercise ball start slowly. The exercises generally look much easier than they are. Balancing yourself on the ball and engaging your muscles can take time, patience and determination. Don’t worry, you can do it - it will just take some practice!

Consider starting with an entry level program like “On the Ball Pilates for Beginners.” This top rated DVD has won accolades from health magazines and fitness experts.

This workout, designed for newcomers to both Pilates and exercise balls provides a full body workout. Even if you’ve never worked out on the ball before and never done Pilates you will be able to follow the moves and complete the workout the first time. You’ll be challenged but you won’t be frustrated.

The workout helps you:

* Increase strength.
* Tone muscles.
* Improve posture.
* Gain energy.
* Burn fat.
* Improve balance.

The instructor, Lizbeth Garcia, also offers several “Bonus workout blasts” that help you focus on core areas like your stomach or your backside. If you don’t have time for a full workout, you can use these bonus blasts as an easy way to spend a few minutes working on your problem areas.

Enjoy the benefits of working out on a ball and Pilates all in one great workout. Work out in the comfort of your home and see results quickly. Grab a ball and this highly rated workout DVD and start toning and strengthening today.


A Few More Fun "On The Ball" Pilates Workouts: