Newer Women Wrestlers, Build Power, Increase Core Stability With Exercise Balls

February 4, 2022,

Variety in fitness programs are great.

The reason that you keep looking for different angles, methodologies, coaches and pathways to improve your workout program is that it allows you to build a program that is best for your personality.

And schedule.

Sometimes one of the most overlooked ways to improve your fitness program and upgrade your wrestling is bouncing right in front of you.

Exercise ball.

Medicine ball.

Fitness ball.

Physio ball.

Take your pick.

Whatever you want to call them, they can help you as a wrestler. How?

They can improve your core stability and balance. photo credit

What is one of the aspects to wrestling that makes you vulnerable to being submitted?

Getting knocked off balance and taken down to the mats.

Once you are down there, no matter your position, you are now closer to being submitted.

Having better balance will keep you upright and competing.

An exercise ball is a ball constructed of soft elastic, typically in 5 diameters of 10-centimeter increments, from 14 inches to 34 inches, and filled with air.

The air pressure is changed by removing a valve stem and either filling with air or letting the ball deflate. It is most often used in physical therapy, athletic training and exercise.

It can also be used for weight training.

The ball is also known by various other names, for instance: Medicine Ball, balance ball, birth ball, body ball, fitness ball, gym ball, gymnastic ball, physio ball, Pilates ball, Pezzi ball, stability ball, Swedish ball, Swiss ball, therapy ball, or yoga ball.

Take your pick. Again.

A primary benefit of exercising with an exercise ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more muscles, thus it is often referred to as “unstable training”.

To make you more stable in a match.

Those muscles become stronger over time to keep balance.

In your initiation stage, as your grappling match begins, you will need strong balance.

While it lasts, here is an exceptional video on YouTube that demonstrates how to use Exercise Balls for wrestling stability and agility.

The team at educates, “Improving core strength should be a goal for everyone. Movement and stability begin with the core—abdominals, lower back, hips and spine. The core is the body’s central axis of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you use in everyday life.”

Makes great sense.

In addition to increasing your stability and ability to stay upright during a match, the Exercise Ball is also great for building power during the constant thrusting you do on the mats.

As shared by, “Slamming and tossing a medicine ball isn’t a replacement for Olympic lifts, but you can generate a lot of force with medicine ball throws, which will help you learn to produce more power. Medicine ball throws help develop power without the required highly coordinated actions of the Olympic lifts. They are easy to do and don’t require too much time to learn.”

Good to know.

The fitness experts at add, “The med ball rotational throw is a power exercise targeting the obliques, glutes, adductors, and the upper back. This involves transferring the power from your lower body to your upper body in an explosive fashion to throw the med ball into the wall. Then catch it on the rebound to reset and repeat.”

Why use Exercise Balls when weight machines or dead weights can help achieve the same objectives?

It depends upon your personality.

From our view, they help reduce injuries common to using the weights and you have a lot more flexibility as to where you can use them, inside or out, as long as you have a wall to throw them against or bounce them off of.

Another benefit to using the Exercise Ball is found in what it may have been primarily designed for.

As posted by, “The main benefit of the exercise ball is this: It helps you exercise your pelvis, back, and abdomen muscles, often referred to as your core. Core exercises are not just about getting a 6-pack or flat tummy—a strong core is important to strengthen and stabilize your whole body.”

Important words. Strength and stabilize.

We love alternate points of views. We have a visiting writer with some additional suggestions. As always, please check with your physician first before trying new exercises.

Exercise Ball Exercises – A Great Way to Strengthen Your Core

By Frank Coyle

The exercise ball is a terrific addition to your home gym or exercise workout routine. By using it regularly, you will strengthen your core muscles which will help you in just about every sports activity you do.

Exercise balls can be awkward to use when you are getting started. They look simple and inviting. What’s not to like about a nice big colorful ball, especially compared to weight machines or dumb bells.

However, just wait until you try your first set of exercise ball exercises on the ball. What makes them so tough is that you need to be able to stabilize yourself, and that is no mean feat.

What muscles you can exercise

The great thing about the exercise ball workout is that you can pretty much exercise any body part with it. There are exercise ball exercises for shoulders, neck, biceps, and leg muscles. And exercise balls are great for hip exercises. I was really surprised when I started my core workout just how many hip exercises there are, designed to help you strengthen your hip extensors which in turn help your core and flexibility.

If there is a particular exercise you enjoy, think about how you would do it on an exercise ball. Try it first without weights so that you can see if it might work. For example, when doing bicep curls, try them sitting on the ball. What happens is that your biceps get a workout, as does your core which stabilizes you on the ball.

Or even use the exercise ball for chest exercises. Doing your dumbbell push ups while laying on your back on the ball is a great chest exercise, as well as being good for stabilizing your core.

There are many exercise ball exercises to help with reducing lower back pain. When you use the ball for lower back exercise, you tend to use a lot of muscles which help stabilize your spine. For example, lying chest down on the ball and with your toes on the ground then raising your back is a great lower back exercise. If you suffer from lower back pain, be sure to talk with your doctor or physiotherapist before using the ball.

Tips on buying an exercise ball

Exercise balls come in a couple of different sizes. The only requirement is that you buy one to fit your size. You don’t want to get one that is too big or too small for you, especially since you will be trying to balance on it. You’ll find recommendations on the exercise ball packaging to help you pick the right size.

When you first use the ball, you will inflate it with the pump that comes with it. Make sure you put the pump away in a place that you can easily remember! Over time, these balls deflate a little and may need pumping up before you start your exercise ball exercises.

On a couple of occasions, I’ve been scrambling around at six in the morning trying to find the pump because the ball was too soft.

Tips on exercise ball exercises

My first piece of advice is to take it easy. Do a few exercises without using any weights because it’s easy to fall off the ball at first. After a short while, you learn how to balance on the exercise ball and you’re good to go.

Other uses for exercise balls

If you do yoga or Pilates, you’ll definitely want an exercise ball since it is incorporated into many of the exercises in each activity. One other use I discovered for the ball. It’s great for sitting on when watching TV. Maybe your mind is getting numbed from watching the telly, but at least your core is getting a great workout at the same time!

Learn more about home gyms and exercises to perform in the home at []

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