A stability ball or exercise ball is one of those big oversized kick balls you see at many gyms. The stability ball comes in various diameters, some brands have a rubber strip surrounding the outside of the ball others are covered with little rubber massaging bumps meant to massage your body as you use the ball.

The stability ball can be used to introduce a new challenge into your exercise program when you know how to use it correctly. The various activities you can incorporate your stability ball into are: abdominal/core exercises, balance & stability training, stabilizing the spine, all types of stretching, weight training, and more! You can even use it as an office chair if you want

(I do!).

Most exercises that include using a stability ball will challenge the core and are meant to stabilize your spine. The fact that you are sitting or lying on a ball introduces a balancing challenge to the nervous system and increased demand from core muscles. In addition, it requires increased mental focus to ensure you maintain the appropriate form throughout the entire exercise.

Developing core strength and improved balance are essentials in a functional’ fitness program. Functional fitness is a multi-dimensional fitness program where the body is trained for real-world body movements, as well as strength & leanness. For example, you could be an excellent runner who runs an hour a day, you are lean, tone, and eat

right. You look great & you’re really in shape. Then why did you lift your suitcase to put it into the trunk — and throw your back out. What happened? Most likely, you trained one-dimensionally, following the same program month after month. This can lead to muscle imbalances and weak links in the body. You might be lean, strong, and ready for the beach, but are you ready to lift your toddler out of his car seat or bring all the holiday decorations down from the attic? Functional fitness training focuses on preventing injuries similar to this.

In addition to functional benefits, using a stability ball to challenge your core strength improves muscle development through the core without any fear

of getting bulky’. Since muscle burns dreaded fat, you can expect improved metabolism and leanness as an added benefit of using the ball.

If you are interested in making your workouts more interesting and effective, I recommend using a stability ball to replace the standard workout bench or exercise mat. While using the ball, make sure you are near a mirror, where you can monitor your posture and ensure your back is straight and your abs are tight. Always strive for perfect posture when using the ball to perform any exercise other than stretching. When you begin to use the ball, you’ll most likely be very off balance and a little timid. As your nervous system adjusts, you’ll become

more confident and have the ability to challenge yourself in new and different ways.

Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness.

Jessica Dawn is a leader in teaching health & fitness through the internet. You can also visit her blog @ http://www.visfitness.blogspot.com and learn proven stratgies to make your fitness program effective. To receive a free 5 day fitness eCourse, visit: http://www.visfitness.com

In this course, Jessica will show you how to develop a lifestlye of health,

vitality, and fitness. She answers the quesions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals at warp speed.