Heavy-ball core plyometric strengthening exercises are effective at improving your abdominal and low-back muscles. This type of training uses your muscles' stretch-then-shorten characteristic, commonly known as plyometric training. The American College of Sports Medicine says that plyometrics is not only beneficial for adults, but is also a safe and fun activity to keep youth physically active as long as they are properly supervised. You will need balls from 10 to 20 lbs.
Chops
Front chops work your oblique muscles at the sides of your torso and your lower back muscles, the erector spinaes. Perform chops by placing your feet slightly wider than shoulder-width apart. Hold the ball with both hands above your right shoulder. In a swinging but controlled, diagonal motion lower the ball past your left hip as you sit into a semi-squat position. With the same control and speed, reverse directions to return to the start position. When you quickly swing the ball in both directions, controlling the movement with your core muscles, you are mimicking many twisting motions of daily living.
Ball Throws
You need a long gymnasium or field to throw the balls. Select five balls of increasingly heavier weights to develop power in your rectus abdominus, commonly known as your "six pack" muscle. Align the balls next to you, holding the lightest ball with both hands. Standing with your feet shoulder-width apart, you need to throw the ball as hard as you can. The throwing motion must start from your waist not your arms. Immediately pick up the next ball and repeat the throw, continuing until you have thrown all the balls. Once you are done, repeat on the opposite side of the gym. Perform up to five sets of throws.
Diagonal Sit-Ups
Diagonal sit-ups using heavy balls particularly challenge your obliques. Lying with your back on the floor, knees bent and the ball between both hands, hold the ball above your head. You need to quickly bring the ball across your right hip raising your trunk off the floor then quickly return to the start position. Once the ball is across your hip, you must quickly change directions. Complete five reps to the right and immediately switch to the left side.
One Leg Rebounder Throws
Throwing a heavy ball against a rebounder, a mini trampoline designed for ball throws, will improve the strength and power of your core. First, you need to simply play catch with the rebounder to become familiar with the speed at which the ball is returned to you. Then, stand with both feet on the floor and throw from above your head. Finally, stand 6 to 10 feet from the rebounder, balancing on one foot. Quickly throw the ball toward the center of the rebounder for up to 10 throws, then switch legs. Take a one-minute break and continue to throw using progressively heavier balls for up to five sets of throws per leg.
References
- ACSM: Report on Plyometric Training for Children and Adolescents
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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