Exercise balls are commonly used to strengthen the core muscles, including the abdominals, obliques and lower back muscles, which may improve spinal stability, according to a 2006 study published in the "Journal of Strength and Conditioning Research." In the study, the experimental group, which performed stability ball training for 10 weeks, displayed increased spinal stability from pre-test to post-test while the control group, which did not participate in the training, showed no improvement. You can also use an exercise ball to strengthen other muscle groups along with the core muscles.
Exercise Ball Push-Up
Step 1
Stand facing an exercise ball with your feet about 2 feet away and hips-width apart. Lean forward and place your hands on opposite sides of the top of the ball with your palms facing each other, arms flexed to 90 degrees, and elbows close to your sides. Allow your heels to come off the floor.
Step 2
Extend your arms to press your torso upward, away from the ball. Keep your body aligned diagonally from your head to your feet.
Step 3
Slowly lower your body back to the starting position. Repeat for your desired number of repetitions.
Plank Pike-Up
Step 1
Lean over an exercise ball and place your hands on the floor opposite your feet. Walk your hands forward, allowing your feet to come off the floor, until your shins are on top of the ball. Keep your back and legs aligned horizontally.
Step 2
Move your hips forward and upward and flex your spine to create an upside-down letter "V" shape with your body. Stop when the tops of your feet are on top of the ball.
Step 3
Hold for one second, and then slowly reverse back to the starting position. Perform 10 to 12 repetitions.
Frog Jump
Step 1
Stand facing a stability ball with your feet about shoulders-width apart and toes angled outward.
Step 2
Flex your hips and knees to lower your body until your thighs are beyond parallel to the ground. Keep your spine erect. Place your hands on the sides of the ball, squeezing it tightly.
Step 3
Extend your hips and thighs powerfully and jump straight upward as high as possible. Lift the ball over your head as you jump. Allow your knees to flex when you land.
Step 4
Place the ball back on the ground in front of your feet. Repeat the exercise five to eight times.
Tips and Warnings
- Inflate the exercise ball so that it compresses about 6 inches when you sit on it, according to the American Council on Exercise.
- Consult with your doctor before performing these exercises or if you feel abnormal pain while performing them.
References
- "Journal of Strength and Conditioning Research"; The Effects of Stability Ball Training on Spinal Stability in Sedentary Individuals; Jacqueline M. Carter, William C. Beam, Shari G. McMahan, Michelle L. Barr and Lee E. Brown; 2006
- American Council on Exercise: Stability Ball Push-Up
- "Fitness": Plank Pike-Up
- "Fitness": Frog Jump
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