Stability Ball Exercises For Obese | Workout Guide 2022
Stability Ball Exercises For Obese- discuss; Exercise balls come in a variety of sizes that are suitable for all body types, if you are obese and have joined the gym or might be reading about it, chances are that you must have come across stability ball exercises.
If you want someone who has trouble doing strength training, weight training, or cardio exercise, chances are that you might be able to benefit from stability ball exercises more so when you have trouble bending or twisting.
How To Exercise With A Weight Ball?
People who are concerned about their increasing weight are so obsessed with burning it as soon as possible that they do not bother to include flexibility and balance training as a part of their fitness regime. Stability ball activities are prescribed to improve fitness and maintain a healthy weight while preventing unhealthy fat accumulation.
If not a component of physical fitness, balance training must be a part of your exercise routine for improving stability and addressing obesity. Read on to find some interesting and doable exercises that are equally effective.
Types of Stability ball exercises for obese people
Below are some exercises for obese people and the benefits associated with each of them-
Ball Pushups:
Kneel on the floor. Place the ball on your front and roll forward on it. Now try to walk the hands out to a comfortable posture to support your body with the shoulders retracted and abs in such that the body is in a straight line. Place the hands a bit wider than shoulders so that you are not sagging in the middle.
Benefits: Full shops can be extremely difficult for someone who is extremely overweight. The stability ball not only provides you with the flexibility to be able to do pushups efficiently but also helps you in reducing your belly fat. It also provides strength to your upper body.
Stability ball hamstring curl:
Lie on your back flat. Place the back of your calves on the top of a stability ball and keep your legs straight. Brace/wind your core and squeeze your glutes such that your hips are raised off of the floor. Once your body is in a straight line from shoulders to heels, drag your heels to roll the stability ball as close to your butt as possible or till your knees form 90-degree angles. Take a pause and slowly straighten your legs while rolling your feet away from your glutes until your body again forms a straight line.
Benefits: This exercise strengthens and tones your hamstrings and glutes while also engaging your core.
Wall Squats:
Stand with feet wide and spread your toes out at about a 45-degree angle. Place a stability ball behind your lower back for support. If you wish to do this exercise with weights, you can keep them at your sides or on the hips. Bend your knees and lower into the position of squatting. Keep your knees in line with the toes and lower down as much as you can and push into the heels to go back to the start.
Benefits: By enhancing the weak muscles in the body, wall sports help you strengthen your muscles and enhance your flexibility. Since squats help you tone your thigh muscles and shape your buttocks, wall squats also perform the same purpose. Within a few days of doing the exercise, you will find your agility to increase incredibly as you would be able to climb stairs or do work that requires physical effort more easily.
Stability ball V-pass:
Lie on your back flat and keep your legs extended straight on the floor. Place a stability ball overhead with both hands. Brace your core to reduce any arch in the lower back. Squeeze your abs to lift your arms and legs to keep the ball between your calves, creating a “V” position (thus the name). Lower down to the starting position, but the ball has to be placed between your legs. Repeat the set while passing the ball back and forth between your hands and legs.
Benefits: Challenge your entire body with this next-level stability ball exercise. It works your core as you pass the ball between your hands and feet, and you have to engage your inner thighs and arms to keep the ball from falling to the ground.
This exercise tones your entire body and provides next-level stability. Above all, it strengthens the core while you are moving the ball between your hands and feet. Moreover, it works up your inner thighs and arms.
Ball Circles:
This one is a simple exercise. All you need to do is sit on the ball and place your hands on the ball for balance. If you wish to increase the difficulty level, place your hands behind your head. Now move your hips slowly in a circle to the left and right while keeping your abs tight. Beginning with small circles, proceed to do larger circles once you’re comfortable.
Benefits: The efforts you take to move your hips strain your abdomen and thereby tone it. This further enables you to lose belly fat easily and quickly. If you are someone who feels lethargic, muscular pain, or fatigued too often while doing desk work, this will also improve your spinal ability.
How many minutes of exercise should an obese person do?
Obese people lack the agility and flexibility to go on With heavy exercise or a heavy cardio workout consistently as compared to lean people. But there must be a start, right? Ideally speaking, there should be no difference between the amount of exercise or effort that an obese and a lean person should do.
💡 Keynote:
However, Starting with heavy or vigorous exercises might damage the muscles or cause strain on other injuries.
Hence, obese individuals should start with 150 minutes of moderate-intensity exercise in a week. For starters, it will hamper or slow any further weight gain. But those who are aiming for weight loss quickly, need to pace up and get more exercise.
The ACSM recommends obese individuals gradually work up to 250 minutes of weekly moderate-intensity exercise to boost their weight loss.
To keep the exercise routine engaging and interesting, they can include different kinds of exercises like 50-minute workouts per week of cardio or seven 37-minute workouts a week of weight training.
How do you lose belly fat with a ball?
As per a study done by Clark, Kristine N on the impact of stability ball exercises on different individuals, it was found out that while some people got rid of the muscular spasms that they otherwise got while working out, some people who used stability balls as a method to later switching to heavy workouts found it to be effective in achieving the intended objective. All of this was over and above achieving weight loss.
People who wish to get rid of their stubborn belly fat can start their workout process by working out on a stability ball. It not only accelerates their weight loss but also makes challenging exercises like crunches and pushups doable.
For example, a man weighing 185-lb burns about 156 calories an hour with just normal desk work, as per Harvard Health Publications. Relying on a stability ball boosts that by 6%, to 165 calories per hour, or precisely 75 extra calories per eight-hour day.
By trying out different exercises each week, you can tone up your lower back muscles and core muscles with the fat covering the area. However, to lose weight effectively by performing stability ball exercises, you need to do these exercises at least twice a week for 15 to 20 minutes. Over and above everything else, consulting a trainer or an expert is necessary before you start with a new exercise or routine.
Is there a weight limit on exercise balls?
Stability balls are found in different sizes.
If you are a beginner, chances are that you might not be very acquainted with buying the right size for yourself.
>> Your prime consideration before buying an exercise ball is your height. The ball should be such that it allows you to sit tall with your lower and upper legs at a 90-degree angle with feet and shoulder-width apart for increased stability.
Talking about the weight limit, the weight limit for most stability balls is 250 lbs. Depending upon the model you get a hand with, it might also be capable of supporting weights of up to 300 lbs. If you wish to do basic aerobic and light weight-training workouts, you can opt for burst-resistant models capable of supporting greater weights.
>> These balls come with two weight limits, one for static weight and one for body weight. “Static weight” means the total amount of weight the ball is capable of bearing, assuming no movement from the user.
>> “Bodyweight” implies how much weight the ball can support when the person is exercising, without going above the limits of the ball’s burst resistance. A high-end stability ball, for instance, may have a static weight limit of 2,200 lbs. and a bodyweight limit of 500 lbs.
The bottom line: Stability Ball Exercises For Obese
As mentioned in the article- Stability Ball Exercises For Obese, by now you would be clear about the utility of static ball exercises for obese individuals and their role in easing the exercise routine.
Depending on whether you are doing the exercises at home or at the gym under the supervision of a skilled trainer, You must choose the right size, have the right weight limit as per your needs and keep monitoring the impact of the exercises on your body.
Moreover, if you feel any kind of pain in the muscles or joints, you must stop immediately and consult an expert on the same.
