Balancing Ball at Work for a Slim Stomach

Exercise and work are two things that normally don't go together. But your sedentary daily grind can add weight along your waistline. Exercising in the workplace can be convenient, especially when your company provides the time and facilities, but you may not have that option. Instead, make that first step and swap your office chair for an ab-toning stability ball. Check with your doctor first, though, especially if you have a back condition.

  1. Stability Balls

    • Polyethylene, rubber or vinyl stability balls are inflatable whole-body fitness tools. Stability balls, also called exercise and Swiss balls, are common fixtures in home and fitness gyms because of their versatility and affordability. But one size does not fit all. Before using or buying a ball, check that your feet rest comfortably on the floor, and that your knees sit at a 90-degree angle. If you can't sit on the ball with your back tall, feet flat on the floor and knees bent comfortably, then try another.

    Ab Muscles

    • Even though toning is your main focus, the main goal isn't to make you look hot in your clothes. There's more to your abs than a flabby midsection or a ripped six-pack. In fact, your transverse abs, rectus abdominus and internal and external obliques have two jobs -- keeping your abdominal organs inside you and keeping your posture in check. With all the slouching that modern living encourages, your ab muscles have their work cut out for them. Thankfully, along with doing core-strengthening exercises, switching out your office chair for a stability ball can help the process. According to MayoClinic.com, swapping a ball for your work chair can tone your abs and burn calories.

    The Facts

    • Not only can a stability ball help tone your core, you can also shed up to 350 calories in a workday. Also, according to a 2007 study in "The Journal of the Canadian Chiropractic Association," researchers found that swapping a ball for the traditional desk chair helped two office workers with their chronic back pain and reduced their visits to the chiropractor. The study found that both patients reported a decrease in lower back pain after consistently using the stability ball as a replacement for their office chairs.

    Considerations

    • Sitting on a stability ball requires you to engage your core and back muscles. Expect sore muscles if you have poor posture. Take it slow at first. Begin with 30 minutes in the morning -- when you're full of energy and least likely to slouch -- and gradually increase your time on the ball. Use the stability ball as part of a complete fitness plan. Make time for 150 minutes of cardio per week, even if you have to divide it into 10-minute chunks throughout the day. Small amounts, like taking the stairs or taking a walk on your lunch break, add up quickly. Do 20 minutes of strength work, especially core-specific, twice a week.