Flexibility, Strength and Balance!
There is a tool used in the fitness world that is often overlooked by many. It is a large ball made out of soft elastic PVC, and usually ranges from 14 to 34 inches in diameter. The stability ball or “fit ball” can be used for a vast variety of exercises. The biggest upside of the stability balls is their versatility; they can be inflated and deflated in a matter of minutes. The stability ball will not only build the core, but can be used for endurance and balance training.
So you have decided that you wish to purchase a stability ball, but you’re puzzled on which to get. It is generally best if you have the ability to test a ball before you purchase it, however, if you don’t have that option, the following numbers should be taken into consideration. For a 5’ 4” person a 20 inch ball should suffice, for a 5’ 5” to a 6’ person a 25 inch ball, and finally anyone over 6’ should purchase one that is 30 inches or wider in diameter.
It is commonly accepted that the area of the body used the most while surfing is the core. All the impressive maneuvers rely on the core muscles, and using a stability ball is the perfect method to build your core strength. A simple, yet effective exercise is basically performing a “sit-up” on the ball. To begin, it is best to find your balance on the ball and learn to maintain it. Lie with your back molded to the ball, with the small of your back directly in the top-center of the ball. Place your feet straight on the floor, shoulder-width apart while still keeping your back straight. Now do a sit-up as you would regularly, but pay close attention to the burning sensation felt in the stomach. Repeat this 15-20 times per workout session. Another core building exercise is a variation of the plank suited for the stability ball. Place your feet on top of the ball in the push-up position, with the back and stomach straight. Roll the ball toward you with your feet, tightening your abs into a crunch. Roll back to your starting position and repeat. One last method is a little more complex, it is known as the “Rollover”. Lay flat on the ground with the stability ball directly in front of you. Grasp the edges of the ball with your feet, while keeping your palms flat on the ground. Slowly lift the ball in the air until your knee caps are parallel to your shoulders, and then return to the starting position. This exercise not only works core as a whole, but also provides minor leg strengthening.
As mentioned earlier, the stability ball is very convenient when it comes to working out. It not only trains core strength, but can train balance and endurance. One exceptional endurance building activity that can be performed with the stability ball is a variation of the stationary bridge. Begin by placing the ball in a stable position. Get in the push-up position with your elbows on the ball. Attempt to hold this position for as long as possible. It will slowly, but surely build your endurance and balance, which is crucial when it comes to surfing.
As we’ve seen, the stability ball is a very unique and versatile tool that can provide a variety of fitness workouts. Not only will the stability ball improve your overall physical condition, but it will also open a world of surfing opportunities. For more in-depth exercise guides and workout plans visit the professionals over at www.TotalSurfingFitnessPlus.com or surfingtraining.org