Ball sit up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball sit up )

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Name of exercise  Resist lumbar flx supine w/Medicine Ball
Other names of exercise Ball sit up
Description of exercise The ball sit up exercise is a core strengthening exercise that involves sitting on a stability ball and performing a traditional sit up. It requires balance and stability, making it more challenging than a regular sit up on the floor. To perform this exercise, sit on the stability ball with your feet planted firmly on the ground. Slowly lower yourself back onto the ball, keeping your back straight and engaging your core muscles. Then, use your abdominal muscles to sit up again, bringing your chest towards your knees. This exercise targets the abdominal muscles, as well as the hip flexors and lower back, helping to improve overall core strength and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie back with knees bent.
  • Hold ball on chest.
  • Lift upper back upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased abdominal muscle definition
  • Better posture
  • Enhanced balance and stability
  • Increased flexibility
  • Improved athletic performance
  • Reduced risk of injury
  • Improved digestion and metabolism
  • Increased energy levels
  • Improved overall body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Ball sit up exercise should be avoided if you have any pre-existing back or neck injuries, as it puts strain on these areas. It is also not recommended for those with weak abdominal muscles or a history of hernias. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal muscles and potentially harm the baby. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a doctor. Additionally, if you are new to this exercise, it is important to start with proper form and gradually increase intensity to avoid injury. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a properly inflated exercise ball
  • Keep your feet flat on the ground
  • Engage your core muscles throughout the exercise
  • Keep your neck and spine in a neutral position
  • Avoid jerky movements
  • Do not hold your breath
  • Use a slow and controlled motion
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • obesity
  • diabetes
  • heart disease
  • lower back pain
  • high blood pressure
  • stroke
  • coronary artery disease
  • osteoarthritis
  • sleep apnea
  • metabolic syndrome

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    Frequently asked questions

     

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