Physio Ball Abdominal Exercise

The physio ball---also known as the Swiss ball, exercise ball or stability ball---is a diverse piece of fitness equipment that can be used for many different exercises. It is commonly used for abdominal exercise because it allows for greater range of motion in the trunk, as well as increased muscle activation due to instability.

Muscle Activation

A study published in 2007 in "The Journal of Strength & Conditioning Research" found that a crunch performed properly on a physio ball activates the front and side abdominal muscles far more than does a standard crunch. This is because the ball creates instability so that the abdominal muscles must work harder to maintain balance throughout the movement.

Placement

The 2007 "Journal of Strength & Conditioning Research" study emphasized that proper placement of the body upon the ball is crucial in muscle activation. To access the benefit of increased muscle activation with the physio ball, you must lie with your lower back resting on the ball. If you lie with your upper back on the ball, you will achieve only half the muscle activation that you would lying on your lower back. This is because lying on your lower back creates a longer lever from your upper body so that your abdominal muscles have to lift more weight.

Range of Motion

Another benefit of the physio ball is that it allows for greater range of motion in abdominal exercises than you would be able to achieve on the floor. With a physio ball crunch, for instance, you can start with your torso extended over the ball before you begin to curl upward. According to a 1989 study published in Medicine & Science in Sports & Exercise, strength training through a full range of motion produces strength gains with the limb in any position, while limited range of motion strength-training initiates strength gains only in the position in which the limb was trained.

Spinal Stability

Training with a stability ball not only strengthens your muscles more effectively, but it can also increase the stability of your spine. A 2006 study published in "The Journal of Strength & Conditioning Research" found that untrained adults who performed stability ball training twice per week for 10 weeks improved their spinal stability significantly compared with the control group. The researchers also speculate that improved spinal stability in these subjects may decrease their risk of back pain.

Warnings

Because the physio ball compromises your balance, you should use caution when first learning how to use it. Begin by sitting on the ball in a corner so that you can grab the wall on either side if necessary. Try lifting one foot off the ground at a time. When you are comfortable sitting with one foot raised, practice rolling carefully onto your back and then back up to seated with a friend spotting you in case you roll off the ball.