You can use a stability ball to exercise most muscles in the body but the most common and popular exercises using a stability ball are for the abdominal muscles. Correctly called the rectus abdominus and located on the front of your midsection, these muscles run from the front of the pelvis to the lower ribs and sternum and are responsible for flexing the spine forwards and to the side.
Stability Ball Advantages and Benefits
Stability balls wobble when you use them and this extraneous movement must be resisted by your muscles, specifically your core which consists of your rectus abdominus, obliques, erector spinea and transverse abdominus. Virtually every exercise performed on a stability ball becomes an abdominal exercise even if the abs are not the target of the exercise. Using a stability ball for abdominal exercises, such as crunches, allows you to work through a greater range of movement compared to performing the same exercise on the floor. This increased range of movement increases the demand on your abdominal muscles.
Sizing Your Stability Ball
To get the most for using a stability ball, it is important to ensure that the ball is the right size. To size your stability ball sit on it and place your feet flat on the floor. Your knees should be bent to 90 degrees, your thighs parallel with the floor and your knees and hips level. If your hips are above the level of your knees the ball is too big and if your hips are below the level of your knees the ball is too small. Using a ball too big or too small may reduce the effectiveness of the exercise you are performing and may prove injurious.
Performing Stability Ball Crunches
The most basic stability ball abdominal exercise is the crunch. Sit on the stability ball and then walk your feet forwards while simultaneously leaning back. Adjust your position so that the ball is located in the curve of your lower back. Place your hands on your thighs, across your chest or touching your temples. Exhale and lift your head and shoulders. Only flex your spine through around 30 degrees. Hold the top position for a second or two before inhaling, lowering and then repeating. Start of by performing 10 repetitions and increase as your abs become stronger.
Advanced Stability Ball Abdominal Exercises
Stability ball mountain climbers are a challenging exercise that will place demands on your core and your coordination. With straight arms, place your hands on the stability ball in a "ten past two" position. Walk your feet back until you are in a push-up position. Keeping your abdominals tight and your back neutral, pull your left knee into your chest. Extend your leg and place your left leg back on the floor. Repeat the movement with your right leg. Continue alternating legs for the duration of the set.
Stability ball leg raises are a very demanding exercise that places an intense emphasis on your abdominals. Lie on your back on your stability ball. Position yourself so that you can reach and hold a sturdy anchor above your head. Extend your legs and then lift them so that your hips are flexed to 90 degrees. Slowly lower your legs until they are parallel to the floor before raising them back towards the ceiling. Continue lifting and lowering your legs for the duration for your set.
Stability Ball Caution
Because the stability ball wobbles when you use it, there is a risk that you might fall off and an injury could result. Always perform stability ball exercises in a clear space and make sure your skin is dry so that you won't slip off of the ball. The increased range of movement allowed by performing exercises on a stability ball can put extra pressure on your lower back so if you have any history of lower back problems you should progress slowly.
References
- "Strength Ball Training: Full Range of Stability and Medicine Ball Exercises; Lorne Goldenberg and Peter Twist; 2006
- "Stability Ball Training: A Guide for Fitness Professionals from the American Council on Exercise2; Sabra Bonelli and Christine Cunningham; 2002
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