Exercise balls, sometimes referred to as stability balls, are a popular type of exercise equipment used in home training programmes, gyms, and rehabilitation facilities. And Bhagyashree’s latest Instagram post shows us some core strengthening exercises done using these stability balls. According to her, strengthening the core is crucial to long-lasting mobility, and these exercises help her do just that!
Taking to Instagram, the Bollywood actor shared some exercises that she includes in her daily fitness routine. “No matter where I travel, I always make it a point to work out… even if it is just for 30 minutes,” she captioned her post.
Fitness expert Garima Goyal told indianexpress.com that a weak core can lead to persistent lower back pain, poor posture, and difficulty balancing. In fact, muscle imbalances, limited range of motion, and fatigue during core exercises are common. Daily tasks may also end up causing discomfort. “Using a gym ball to work specific muscles such as the lower back, obliques, and abdominals, to keep balance while performing activities, can significantly help strengthen the core,” she added.
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Exercise balls for joint health
“Gym ball exercises offer substantial benefits for joint stability. The unstable surface of the gym ball requires constant micro-adjustments from the body, which engages stabiliser muscles that support the joints. This increased muscle engagement helps to enhance the strength and resilience of the joints, reducing the likelihood of injuries during other physical activities,” said Allan Thomas, owner of Zealbox, Powai.
An exercise ball is a great equipment to keep at home (Source: Freepik)
Beginners should start with basic balance exercises to build foundational stability and strength before attempting more complex movements like hop-ups on stability balls. “Using the correct size gym ball for your height is crucial to maintain proper form,” noted Thomas. For safer practice, he recommended starting with smaller hops or holding onto a stable surface for additional support as you build confidence and strength.
“Make sure your ball is placed on a hard and rough surface. This helps avoid the ball slipping from beneath you,” he said, further stating that incorporating gym ball hop-ups 2-3 times into a fitness routine can enhance joint stability, muscle strength, and overall body balance. “By challenging the body in unique ways, these exercises provide comprehensive benefits that support long-term joint health and functional fitness.”
An exercise ball is, in fact, a great equipment to keep at home; there is so much you can do with it and challenge the muscles in a way you can’t usually do with other equipment, he added.
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Who should avoid this?
“If you are someone struggling with IT or Iliotibial band syndrome, your trainer would not recommend you to do this exercise just as much as people with flat feet are recommended against doing this. Besides, people with spinal cord injuries should also stay away from such complicated exercises,” Thomas said.
Bollywood actor Alaya F is a pro at trying out different exercises, and these stability balls are a staple in her fitness routine. After mastering hop-ups, the starlet shared a clip on Instagram of her performing the ball-to-ball jumping exercise with ease, showcasing her agility and strength. If you want to try it as well, here’s an expert-approved guide along with the benefits of the exercise listed down.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.