Despite the proliferation of high-tech exercise machines at health clubs and gyms, some fitness enthusiasts prefer a back-to-basics approach. They enjoy low-tech, low-cost stability ball and medicine ball workouts. These versatile exercise programs engage the core body's musculature and increase strength and flexibility while enhancing balance, coordination and agility.
Medicine Ball History
In "The Ball That Just Won't Die," ESPN's David Fleming chronicles medicine ball training history, which apparently dates back to the ancient Romans. Centuries later, in 1569, Renaissance physician Hieronymus Mercurialis wrote "De Arte Gymnastica" and suggested ball training for what he called "medicinal gymnastics." And in the modern era, President Herbert Hoover's physician suggested this type of exercise as a remedy for Hoover's expanding waistline. "Hoover Ball" became a daily White House event. Meanwhile, Eastern-bloc Olympic athletes were incorporating medicine ball training in their workouts. When the Cold War ended, East German and Russian training manuals become more common in the United States, and American coaches began incorporating medicine ball training.
Stability Ball History
The stability ball began life as a child's plaything created by an Italian toymaker. Swiss physical therapist Dr. Susan Klein-Vogelbach discovered the balls and realized their potential as rehabilitation tools. American physical therapist Joanne Posner-Mayer, while working at a Copenhagen hospital, was also impressed and brought the technique back to the United States. Soon, fitness experts such as Paul Chek, Mike Morris and Juan Carlos Santana began presenting stability ball workshops at fitness conventions, and coaches began using them to train athletes.
Identification
The inflatable stability balls range from 45 to 75 cm in diameter. Medicine balls are smaller but weigh 2 to 25 lbs. Many of the heavier balls come in nonbouncing models, which may be easier to catch when performing partner exercises. The nonbouncing balls will not roll away when placed on the ground.
Benefits
A 2006 "Journal of Strength and Conditioning Research" article detailed stability ball training benefits for sedentary individuals. Lead author Jacqueline M. Carter reported significant spinal stability improvements in sedentary individuals participating in a 10-week, twice-weekly stability ball program. The ball imposes a balance challenge, which requires deep core muscle activation. University of Queensland physical therapist Paul Hodges' research indicates a direct correlation between core muscle activity and balance. The medicine ball, meanwhile, improves reaction time, strength, agility and coordination. Since users need to focus on the ball's movements, medicine ball workouts help develop concentration as well.
Potential
The stability ball and medicine ball can be used together for a full-body workout. Toss a medicine ball to a partner while performing crunches on a stability ball. Use the medicine ball for upper body strength while sitting or lying on the stability ball. Perform buttocks exercises by lying face-down on a stability ball with your knees bent. Hold the medicine ball in the groove of one knee and lift the leg off the floor.
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