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Description

An exercise ball, also known as a Swiss Ball, is a ball constructedof soft elastic with a diameter of approximately 35 to 85centimeters (14 to 34 inches) and filled with air. The air pressureis changed by removing a valve stem and either filling with air orletting the ball deflate. It is most often used in physicaltherapy, athletic training and exercise. It can also be used forweight training. The ball, while often referred to as a Swiss ball,is also known by a number of different names, including balanceball, birth ball, body ball, ball, fitness ball, gym ball,gymnastic ball, physio ball, pilates ball, Pezzi ball, stabilityball, Swedish ball, therapy ball, or yoga ball. A primary benefitof exercising with an exercise ball as opposed to exercisingdirectly on a hard flat surface is that the body responds to theinstability of the ball to remain balanced, engaging many moremuscles.[8] Those muscles become stronger over time to keepbalance. Most frequently, the core body muscles — the abdominalmuscles and back muscles — are the focus of exercise ball fitnessprograms.[9] Benefits: A major benefit of using an unstable surfaceis the ability to recruit more muscle units without the need toincrease the total load. The greatest benefit of moving an exerciseonto an unstable surface is achieving a greater activation of thecore musculature, exercises such as curl-up or push-up performed onan exercise ball.[10] An unstable surface increases activation ofthe rectus abdominus and allows for greater activity per exercisewhen compared to a stable surface. Exercises such as a curl-up onan exercise ball yields a greater amount of electromyography (EMG)activity compared to exercises on a stable platform.[11] Performingstandard exercises, such as a push-up, on an unstable surface canbe used to increase activation of core trunk stabilizers and inturn provide increased trunk strength and greater resistance toinjury.[12] Core-strength exercises strengthen your core muscles,including your abdominal muscles, back muscles and the musclesaround the pelvis. You can do many core-strength exercises with afitness ball. In general, use a fitness ball sized so that yourknees are at a right angle when you sit on the ball with your feetflat on the floor. Do each core-strength exercise five times. Asyou get stronger, gradually increase to 10 to 15 repetitions.Breathe freely and deeply and focus on tightening your abs duringeach core-strength exercise. If you have back problems,osteoporosis or any other health concern, talk to your doctorbefore doing these core-strength exercises. Exercise-ball exercisesand workouts. Learn from experts using our Exercise-ball exercisedatabase filled with detailed instructions and video. The contenant: Ball Exercises for Abs Swissball-chestpress Ball Exercises forthe Chest Ball Exercises for Shoulders Ball Exercises for Legs BallExercises for the Back Ball Exercises for Arms Ball exercicesVideos