Your abdominal, lower back and waist muscles are collectively called your core and are responsible for moving and stabilizing your spine. All of your upper- and lower-body movements must be supported by your core muscles, which are effectively your natural weightlifting belt. You can use both stability balls and medicine balls to strengthen and condition your core muscles.
Stability Ball Ab Crunch
This exercised focuses on your rectus abdominus, located on the front of your midsection. Sit on a stability ball, walk your feet forward and simultaneously lean back. Position the ball in your lower back's natural curve. Place your hands on your legs, across your chest or next to your temples. Use your abdominal muscles to raise your shoulders and upper back off of the ball. Hold this for a beat, and then slowly return to the starting position. Repeat for eight to 20 repetitions.
Stability Ball Russian Twist
This exercise will strengthen your oblique, or waist, muscles. Begin by sitting on a stability ball. Walk your feet forward, and lean back until the ball is positioned behind your head, neck and upper back. Bend your legs to 90 degrees, place your feet flat on the floor with your body parallel to the floor. Clasp your hands together, and extend your arms toward the ceiling. This is your starting position. Keep your hips still, and slowly roll your upper body to the left---try to get all the way over so that you are resting on your left shoulder. Return to the center, and then twist to the right. Hold a weight in your hands to make this exercise more challenging.
Medicine Ball Slams
These add power to your core workout. Stand with your feet hip width apart, and hold a medicine ball in both hands. Raise the ball up above your head. Flex your hips and abs and hurl the medicine ball down to a point 12 to 18 inches in front of your feet. Catch the ball as it rebounds and immediately repeat the exercise. Start by using a five-pound medicine ball, increasing the weight as you become stronger and more proficient.
Medicine Ball Sit-up and Throw
This rectus abdominus exercise is best performed with a partner, but it can also be done using a wall. Lie on your back with your legs bent and feet flat on the floor. Grasp a medicine ball in both hands. Keeping your back and head on the floor, lower the ball behind your head. Use your abdominal muscles to simultaneously sit up and throw the ball to your partner or at a wall. Catch the ball, immediately return to the starting position and repeat.
Stability Ball Back Extensions
To strengthen your erector spinae---or lower back---muscles, place a stability ball on the floor, and lie face-down on it. Brace your feet against a wall for balance with the ball positioned beneath your hips. Place your hands next to your temples, across your chest or behind your back. Wrap your upper body around the ball. Push your hips into the ball, and lift your upper body up until your head, hips and heels form a straight line, but do not overextend your spine because this can lead to injury. Slowly lower your body back to the starting position and repeat.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Swiss Ball: For Strength, Tone and Posture"; Maureen Flett; 2003
- "The Great Medicine Ball Handbook: The Quick Reference Guide to Medicine Ball Exercises"; Michael Jespersen and Andre Noel Potvin; 2007
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