The mini exercise ball is an effective way to work the core. Mini balls and are made of the same soft, plastic PVC material as their larger counterparts. Mini balls can also be used to strengthen the upper and lower body. The more unstable a surface, the more the core and abdomen must work to keep the body balanced during exercise, the authors of “Exercise Physiology: Energy Nutrition and Human Performance” say.
Lower Leg Lift
Leg lifts with the mini stability balls exercise the transverse abdominis, or lower abdomen, which is the deepest abdominal muscle and which often holds the most fat. Begin lying on your back with your feet planted on the ground and your knees bent. Bring the stability ball under your tailbone and lift your legs straight toward the sky. Keeping your legs as straight as possible, engage your core and lower your legs toward the floor. Using your abdominals, raise your legs toward the ceiling again, keeping the motion slow and controlled. “Lower leg lifts using the mini ball are a really great way to isolate the toughest part of the stomach,” says American College of Sports Medicine certified personal trainer Shelby Young. “They’re also great for keeping the spine in the right alignment when you’re doing lower leg lifts and they’re also gentler on the spine.”
Seated Oblique Twist
Seated oblique twists target the obliques, or love handles, that run along either side of the torso. Sit with your knees bent and your feet planted on the ground. Place the mini ball behind you, close to the lower back and tailbone, and lean back on it until you feel your abdominals engage. Keeping a straight, long spine, lean further back on the ball and twist your torso to the right. Return to center, lean back again and twist to the left. The ball should support your lower back but also have enough pressure on it so it doesn’t roll out from behind you. "Pushing your back into the ball is going to add some dynamic tension and challenge your core even more," Young says. "Keeping your spine from rounding while you lean back and twist is going to work your abdominals and strengthen them while toning the obliques."
Mini Ball Push-up
One of the most well-known exercises, push-ups are designed to work the entire body. They actively work the upper arms and chest through lifting and lowering the body; they passively target the core and lower body through keeping the body in one line while pushing up and down. Using the mini ball while doing push-ups adds even more of a balance and stability challenge. Begin in plank position, preparing to do your push-up. Instead of placing both hands on the ground, place both hands on the ball, which should be centered under your head. “Push-ups are a very challenging exercise to begin with, but adding in the mini ball is really going to fire up your core and abs,” said Young. “You’re arms are going to be worked trying to balance on the ball, your core and legs are really going to be challenged to try to keep that straight spine while you’re lowering and pushing up your body.”
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, New Hampshire
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