The predominant use of the Swiss ball in the fitness industry is that of core or abdominal training. Also referred to as a stability ball, the Swiss ball offers moves to strengthen the upper and lower regions of the rectus abdominis, as well as the internal and external regions of the abdomen. Swiss balls range in size from 42 cm to approximately 75 cm, which can accommodate users of all statures and sizes.
Abdominal Crunches
Crunches using the Swiss ball can be performed to target the abs and the obliques. To target the upper abs, lie with the lower back in contact with the ball; extend the upper back and shoulders just slightly off the ball. Placing your hands beneath the head for neck support, lift the shoulders up towards the ceiling. Avoid pulling on the neck. To target the lower region of the rectus abdominis, begin with the ball closer to the upper back. Execute the same motion. This repositioning should allow for a greater range of motion, thus, engaging the lower abdominal region. From this position, add a twist at the top to incorporate the obliques. Begin with low volume and low intensity until you develop comfort with being on the ball as well as core strength. Perform one set of eight repetitions. Gradually increase reps up to 15, then, add an additional set.
Reverse Crunches
Reverse crunches with the stability ball target primarily the lower region of the abdomen. Lie face up on the floor. Place your feet on the ball and roll it in to a point behind the thighs. Your legs should be at a 90-degree angle at the start of the move, with the thighs vertical to the floor and the lower legs horizontal on the ball. Use your legs to squeeze the ball and lift it off the floor. Lift your hips off the floor, driving your knees towards the chest. Return to start position and repeat. Place your hands or a rolled-up towel at the base of your lower back for lumbar support if any stress is felt along the low back. If you experience difficulty maintaining the grip on the ball, place it between the knees as an alternative.
Pike Roll Out and In
This move is executed from a push-up position with the feet on top of the Swiss ball. Maintain a straight line from your feet to the back of the shoulders. Look straight down to maintain your head in normal alignment. Maintaining straight lines, lift the hips up towards the ceiling and come up to the toes. At the end of this move, your upper body should be vertical to the floor with the top of your head pointing straight down to the floor. Slowly return to the start position and repeat. As a modification for beginners, instead of lifting the hips upward, simply roll the ball in by pulling the knees into the chest and back out. The more of your body that is on top of the ball, the easier the move is to execute. Begin with one set of eight reps and increase gradually.
References
- "NSCA's Essentials of Personal Training", National Strength and Conditioning Association; 2004
- "The New Rules of Lifting", Lou Schuler and Alwyn Cosgrove; 2006
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