The core of your body consists of your stomach and lower back muscles. In "The 30-Minute Celebrity Makeover Miracle," author Steve Zim says strength training with a stability ball is effective in strengthening and stretching your core muscles. In "The Abs Diet," author David Zinczenko suggests targeting your core muscles at least twice a week with a day between exercises to avoid any injuries.
Ball Crunch
The ball crunch is a full-body exercise that strengthens your shoulders, hips, legs and abs. Lay yourself across a stability ball and walk your hands forward until you are in a push-up position. The ball should be resting under your thighs at this point. Exhale and slowly bring your knees toward your chest. Your butt is raised and pointed toward the ceiling as the ball rolls forward and comes to rest under your shins. Inhale and let the ball roll back slowly back to the starting position. As you return, lower your butt and straighten out your body.
Sit Up
For this core strengthening move, sit on top of the ball with you feet flat on the floor and shoulder-width apart. Slowly walk your feet out and roll down the ball until it is supporting your lower back. Place your hands behind your head or crossed in front of your chest. Slowly raise your upper body until you feel the contraction in your abdominal muscles. Hold this position for a second and then return to your starting position. Repeat this move for 15 to 20 repetitions.
Ball Press
In addition to strengthening your abs, this move will also strengthen your triceps, lower back and shoulders. Drape yourself over the stability ball and walk forward until the ball is under your upper thighs. Keep your body straight and slowly lower yourself by bending your elbows. At this point your forearms are on the ground, shoulder-width apart. Exhale and push off the floor until your arms are straight and hand are directly beneath your shoulders. Inhale and slowly lower yourself to your starting position. Perform 15 to 20 repetitions.
Hyperextension
In "The 30-Minute Celebrity Makeover Miracle," author Steve Zim says the hyperextension exercise helps to relieve lower back pain. Lay yourself over a stability ball so that it rests under your stomach. Bring your knees off the floor and come up on your toes. Place your hands behind your head without straining your neck. Hold this position for a few seconds to feel your spine lengthening as it curls around the ball. Inhale and uncurl your spine by straightening your back and lifting your upper body. Hold the position once your upper body is parallel to the ground and then return to your starting position as you exhale.
References
- "The Abs Diet for Women"; David Zinczenko; 2007
- "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
- "The Abs Diet: Eat Right Every Time Guide"; David Zinczenko; 2005
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