Exercise balls are effective tools that aid in physical therapy, rehabilitation and strength training. According to the American Council on Exercise, exercise balls provide balance training and work the trunk in almost every exercise performed. You can activate more muscles when using an exercise ball so you are not only maximizing your workouts, you are becoming more aware of the muscles and their functions.
Types of Exercise Balls
Two of the most common exercise balls are the stability ball and medicine ball. Stability balls are inexpensive and versatile and promote core strength and stability. Beyond using them during an ab workout, stability balls can also be used as a chair to encourage proper posture and core strength even while sitting. Medicine balls are generally slightly smaller than or the size of a basketball and can range from 1 to 20 pounds. This tool is especially valuable during core exercises, helping to activate the muscles in your abdomen and low back.
Benefits
Exercise balls increase the efficiency of ab exercises by adding elements of balance and stabilization. The balls can enhance an exercise's potential as well. For example, an abdominal crunch on the ground limits your range of motion and the steady surface does not promote balance or stabilization. Performing a crunch on a stability ball allows a bigger range of motion because you can extend back, and the unstable surface activates muscles in your abdomen and low back that might have not been challenged on a stable surface.
Ab Exercises
Abdominal muscles, along with your lower back and hips, make up your core. Strengthening your core is essential because these are the muscles that are involved in most daily activities, from walking to playing a sport. A strong core means having better balance and stability and makes physical activities easier. MayoClinic.com explains that "weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries."
Exercise Examples
Incorporate an exercise ball into most ab exercises. For example, perform a reverse crunch with a stability ball by squeezing the ball in between your legs as you raise your hips off of the ground. Add intensity to a traditional crunch by holding a medicine ball as you crunch up. Take the exercise a step further by throwing the medicine ball to a partner as you crunch up, or add a torso twist, bringing the medicine ball to each side before lowering back down.
Considerations
Talk with a personal trainer or health fitness professional if you are not familiar with exercise balls or abdominal exercises. Proper technique and alignment is important to avoid injuries. When choosing a medicine ball, start with a lighter weight and gradually move to a heavier weight if necessary. For stability balls, MayoClinic.com recommends using one that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.
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