The stability ball is an effective tool to incorporate the core into training. The ball acts on a act-and-react principle in which the instability of the ball results in the muscles contracting to try to create stability. This process increases strength and tone in muscles that are normally not worked when doing the same movement on a stable surface.
Wall Ball Squat
In a standing position, place a stability ball between the wall and your mid-back, and position the feet slightly wider than shoulder-width apart. The feet are far enough in front of you as to create a 90-degree angle when in the down position. Breathing in, bend the knees and slowly lower your hips until your thighs are parallel to the floor and hold for one second. Breathing out, bring yourself back up into the starting position with legs fully extended by pressing through the heels of the feet.
Stability Ball Dumbbell Bench Press
On a stability ball, with two dumbbells in hand, lie supine, or on your back with knees bent at a 90-degree angle and feet flat on the floor. The back of the head and shoulders remain in contact with the ball throughout the movement. With the dumbbells on top of the shoulders or armpit, breathe out as you slowly press the dumbbells upward until your arms are at full extension and hold for one second. Breathing in, slowly lower the dumbbells back down to the outside of your chest.
Stability Ball Dumbbell Shoulder Press
On top of a stability ball, sit with the dumbbells at ear height, elbows out to the sides and palms facing forward. Breathing out, push the dumbbells slowly up overhead until the elbows are at full extension and hold for one second. Breathing in, allow the dumbbells to return slowly to the ears.
Stability Ball Crunches
On a stability ball, lie supine or on your back, with the lower-to-middle section of the back on top of the ball. With the feet flat on the floor about hip-width apart, position hips and lower abdomen approximately parallel to the floor. With the hands at the sides of the head or folded across the chest or abdomen, breathe out as you slowly curl the torso to raise it 30 degrees to 40 degrees from the starting position. With the feet flat on the floor keep the thighs and hips stationary. After completing the crunch, breathe in as you slowly allow the torso to uncurl back down to the starting position.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness, The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
Member Comments