The stability ball has become a popular training tool of fitness enthusiasts. It is an inflated sphere made from elastic material, usually around 3 feet in diameter. A person can position himself on and around the ball during exercise, in a way that builds added strength and conditioning. The ball offers you an exceptional degree of challenge by forcing stabilizing muscles to remain operative during movements. Stability ball exercises work best when combined with a total body training program. Using the ball can supplement your routines with an element of fitness and conditioning, normally not attained through conventional methods.
Ideal Positioning
Any exercise on the stability ball is started from what's called a neutral position. A neutral position is one that removes tension from the tendons and joints. When lying on the ball, your neck and shoulders should maintain the same relative position as when standing. When sitting on the ball, head, spine and shoulders should remain in line.
Hollowing
Abdominal hollowing targets the internal abdominal muscles, along with those aligning your ribcage. Doing this prior to exercising with the stability ball will train these muscles to stabilize properly during the routine. Kneel on all fours, adjusting the small of your back into a comfortable position. Your face should be directed toward the floor. Allow your arms and hands to come straight out from your chest, in support of your body. Your knees should remain in an open and relaxed position. Breathe naturally and deliberately, pulling from the abdomen. Continue in this way for several minutes, taking slow deep breaths.
Balance Bridge
This exercise challenges the core muscles, especially the obliques. Bridge your back across the ball by first sitting down, then stepping forward with your feet until only your back and neck make contact. Make sure that your legs form a 90-degree angle. Lift your hips, and extend one leg. Maintain your balance in this position for up to 60 seconds if possible. You can straighten your arms out on either side for balance if necessary. Afterward, switch legs and repeat.
Russian Twist
The Russian twist strengthen the obliques and abdominals, while mobilizing the spine. Begin this exercise in the bridge position, with both feet flat on the floor. Clasp both hands against the center of your breastbone. Push your hands into the sky, so that they fully extend toward the ceiling. Slowly rotate your trunk, first to one side and then the other, passing through the center on the turnaround. This activity is centered on balance, and proper form. Be sure to keep both feet planted forward during the motion. Both legs should remain bent at a ninety-degree angle.
Plank
The stability plank is a challenging exercise that tightens and strengthens muscles throughout your abdominal core. Start on your knees, with your elbows and forearms on the ball to support your torso. Walk both feet back until you can fully straighten your legs, and your body is in an even line from the floor to the uppermost section of the ball. Make sure to keep your shoulder and elbows in line throughout the exercise. For added challenge, slide your arms back and forth while maintaining a straight line in the body.
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