A balance ball workout can burn tons fat, strengthen and tone plus reshape your female figure when you focus on dynamic stability ball exercises that work your entire body.
The more metabolically demanding the exercises the better but that doesn't mean just using heavier weights while you use your ball as a bench.
Below are some of best stability ball exercises for a sexy figure plus ball options and tips for better faster results from balance ball training.
1. Prone stability ball exercises that require either hands on the floor and feet on the ball or feet on the floor and hands on the ball.
These exercises work every muscle in your body but they especially work your abs, glutes, inner thighs, and low back muscles because those are all stabilizer muscles that have to work hard to keep you from falling off the ball.
2. Single side stability ball exercises such as a single leg curl or single side dumbbell press where only one side of the body is doing work.
Having a load on one side and no load on the other side again forces all your stabilizer muscles to work extra hard which increases fat burning and calories burned.
3. Rolling stability ball exercises like plank walk outs, plank pikes, or lateral lunge to overhead press, require non-stop movement that burns tons of fat and calories while challenging every muscle and improving a variety of fitness factors. These are the exercises that really make you sweat and target your corset muscles to cinch that waist!
Size: If you're under 5'4" then try a 45-55 cm ball. If you're taller than that a 55-65 cm ball is ideal. If you're taller than 6' then a 65-75 cm ball might fit you better.
The key to finding the right fit is to lay with head and shoulders on the ball, lower body off the ball with legs bent at a 90 degree angle. Your hips should be level with your waist and waist should be about the same height as your shoulders. Any deviation from this can put excess strain on your knees, low back, hips, and neck.
Types: There are four basic types of stability balls you can buy. Most brands are very durable and most come with a pump and some type of guide. Here's what you really need to figure out before you buy.
Regular Stability Ball is one size whether inflated to it's max or slightly less than full. It fits your body just right but can sometimes feel off with some stability ball exercises. A stability ball dumbbell chest press might feel better with a 65cm even for somebody like me who is under 5'4" and some of my very tall male clients actually prefer a 55 cm ball for pushups or planks. Again it's a matter of preference so think of the types of exercises you'll be doing before buying.
Variable Pressure Stability Ball can be adjusted between two sizes by letting some air out but the feel of the ball completely changes as you add or take air out. It's really a matter of preference. If you can't be bothered with having to adjust the pressure all the time then this is not the ball for you.
Oblong Stability Ball like the ones used in various ball workout dvds are great for those who need to work on a ball but are balance and stability challenged. If you have difficulty with balance during stability ball exercises then this is a great option for you.
Ballast Stability Ball is one of the coolest things ever invented! It has sand inside that makes it stay in place so it's great for beginners and those with poor balance. It's also great for the more advanced exercises because the sand inside provides extra resistance.