Using a Balance Ball for a workout at work

Maybe half a dozen of us take advantage of workouts while at work, and those that do increase flexibility, improve overall muscular endurance and most importantly, burn more calories every day.

In the midst of a hectic lifestyle we all lead, at work workouts have become an on-the-spot solution to finding more time during the day to burn fat. It’s undeniable that exercise gives you more energy and produces that feel-good factor that rejuvenates you. Workouts while at work are a great tool to recharge, boost metabolism and burn more fat.

Fitness Benefits of Workouts While at Work

Most people exercise before or after work because we typically feel we’re limited to certain ways and times to exercise; however, there are significant rewards from office fitness. The most significant benefit of at work workouts is the number of calories burned. An average woman who weights approximately 160 pounds can burn up to 200 calorie, and when using a balance ball, those figures increase. You can burn up to 300 calories in just 30 minutes when using a balance ball. Imagine indulging in a workout to do at work, five days a week that helps you burn a total of 1500 calories.

The balance ball has become one of the most indispensable items in a women’s exercise tool kit. Nothing more than large, inflatable rubber balls that performs a wide array of seated exercises. The unique shape conforms to your body and provides a comfortable base to work out on, and is particularly useful for flattening the abdominal area. Basically, you stabilize the balance ball so your core thereby is forced to use your body’s natural reflexes to maintain proper posture and alignment on the ball. Studies show that developing abdominal muscles and lower back are substantially higher and faster when utilizing a balance ball.

• A balance ball requires you to use stabilizing muscles in your core. This in turn results in improved balance, flexibility and posture.

• With the typical pieces of fitness equipment only certain muscle groups are used at any given time. The balance ball results in you using your body’s core muscles and your own body weight, which challenges you more.

• Not having a solid surface to place your body on makes the muscles work harder. Overtime, you begin to notice that your overall look and appearance of your body becomes more balanced.


How to Transition to a Balance Ball from a Desk

No matter what your fitness goals are, the stability ball can give you a competitive edge because it’s a multifunctional exercise you can do at work without the stress. What if you could transform your body by integrating a simple desk exercise into your day?

Transitioning from the traditional office chair to an exercise ball has evolved from simple ergonomic approaches. By sitting on a stability ball, one must have the balance to keep, and support both legs on the floor. This leads to considerable relief of the pelvis and spine as well as the entire back muscles.

Furthermore, when sitting on a stability ball, you are much more active with more frequent changes to your sitting position. This prevents you from remaining in a rigid and unhealthy position for long periods of time, and thus bringing on the emergence of back pain.

  1. For a quick simple desk exercise, you sit as far forward as possible on the ball then you lift and alternate the left and right foot for ten seconds.
  2. Sit on the ball and relax your arms at the sides of the ball. Look at a spot on the floor 3 to 5 feet in front of you. Lean to the right as if reaching for the floor. Only lean to a comfortable distance. Inhale as you bend. Exhale and sit back up using the left side muscle s of your waist to raise yourself back to the right. Now do the same on the left.
  3. There are two ways of doing squats with an exercise ball. With both variants, make sure your knees do not go over your toes or you will put pressure on your knee joints.

Option 1: Feet should be distanced shoulder-width apart; now stand up. Stand holding the ball in front of you, at chest height with your arms straight. It will also work your deltoid. Inhale and slowly bend at the knees. Do not go low enough to cause pain. Move your hips back and allow a slight lean forward with your spine. Exhale, you stand back up.

Option 2: Put the ball against the wall and lean back against it. The ball is behind your pelvis, not your low back. Put your hands on your hips and your feet distanced shoulder-width. Bend your knees and follow the same instructions above.

By taking advantage of simple workouts while at work, you can easily shed unwanted pounds, tone muscles, flatten your abdominal section and become fit.