Learning the Basics of Functional Ball Training

You have seen them looming in the corners of some gyms. Their bright colors of blue, green, and orange catch your attention as you scope the fitness floor. Often they sit, undisturbed, as gym members choose the heavy weights and machines. However, if you are lucky, you belong to a club where functional training is ingrained in its fitness philosophy and these colorful balls are a regular part of every fitness routine.

Most often called "Swiss balls" or "fit balls", these  spherical tools have been used for years by therapists  and have finally made their debut in the world of fitness in the past few years. What most people do not realize is  that these balls can be used for people of all activity  levels, ages, and sizes. Not only that, in combination  with some exercise bands or hand weights, they make an  excellent alternative to expensive home gym equipment.  These balls come deflated and folded up in a box for  anywhere between $25-35 and can be found at your local  sporting goods or fitness specialty store. They come in different sizes, so talk to a personal trainer or a fitness  sales associate to see what size is best for you.

Now, how do we use these balls? Before I give you  exercises, I want to write about the purpose of a Swiss  ball. Compare the difference of sitting on a Swiss ball to sitting in a chair. It is harder to balance on the  ball, isn't it? When you are sitting on the ball, your neuromuscular system is calling upon more muscle fibers,  including the innermost muscle fibers of the torso, to help you balance. Not only are you recruiting these muscles to balance, but you are also calling these muscles into  action to help you sit up straight since the ball conforms to your posture, rather than your posture conforming to a chair (which is why we tend to slouch). Furthermore,  strengthening the innermost muscle fibers-including the innermost abdominals, called the transverse abdominis,  and the intrinsic muscles of the spine, such as the multifidus and the deep spinal erectors-help us keep correct posture and avoid lower back pain. The goal  of functional training is to help you improve balance and coordination.

Chest Press: (Make sure that your head and neck are supported by the ball and squeeze your glutes to keep your back straight.)

Abdominal Crunches

Lateral Trunk Flexion

Back Extensions

Squats: (Place the ball at the middle of your back and between you and a wall. Place your feet slightly out in front of you, shoulder width apart.)

As a key component in the success of Cooper Ventures, Jill Armayor is the Corporate Wellness Director at Perot Systems in north Dallas. She holds certifications from The Cooper Institute in Biomechanics of Strength Training, Physical Fitness Specialist, and Health Promotion Director. Among her many aspirations, she loves running, cooking, and creating artistic murals and paintings.

For more information about services provided by Cooper Ventures, go to: http://www.CooperVentures.net.