The core muscles of the body include all of the muscles that run up, down and around the torso from the rib cage to the hips. These muscles work together on a daily basis to perform tasks such as bending twisting and lifting. Having a strong core helps you move more efficiently when performing daily activities. Core exercises are easily performed on the floor, but adding the stability ball to your core-training program challenges the muscles in a different way. Your body has to adjust to work on an unstable surface, requiring the muscles of your core to assist in movement. Move slowly and deliberately when using a stability ball to ensure maximum muscle recruitment.
Stability Ball Weight Roll
The weight roll works the glutes, the rectus abdominis muscles and the deep transverse abdominis muscles. Lie face up on a stability ball while holding a weighted plate with extended arms. Rotate to one side until the outside of your shoulder is the only portion of your body still on the stability ball. Roll back to center then repeat on the other side, maintaining straight arms.
Reverse Crunch
The reverse crunch targets the lower portion of the abdominal muscles. Lie on your back with your knees bent and calves draped over the ball. Place your arms out to your side for support and press your lower back into the floor. Slowly raise your knees toward your chest while lifting your hips off the floor. Hold the top position for a few seconds then release and lower your hips and legs back down toward the ground.
Supine Resisted Pull-In
You'll need a friend to help you execute this exercise. The supine resisted pull-in challenges the lower portion of the rectus abdominis muscles. To execute the move, lie face up on the ground with the stability ball between your ankles. Put your hand on the floor and underneath your glutes for support. Your workout partner stands to the side of the stability ball. Lift the ball off the floor while flexing at the knees and pull the ball all up and over your chest while allowing your hips to come up off the floor, while your workout partner applies a light pressure to the stability ball to challenge your ability to lift the ball. Once the ball is up over your chest, your partner is done applying pressure. Slowly lower the ball back toward the floor under control.
Stability Ball Crunch
The ball crunch targets the upper portion of the abdominal muscles. Sit on a stability ball while slowly walking your feet forward. Allow the ball to roll back until your torso, from shoulder blades to hips, is supported on the ball. With your fingertips behind your head or your arms across your chest, exhale and slowly curl your torso upward. Hold the top position for two seconds then slowly roll your torso down.
References
- "Men's Health: Power Training"; Robert dos Remedios, MA, CSCS; 2007
- "Strength Ball Training 2nd edition"; Lorne Goldenberg, Peter Twist; 2007
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