Using a stability ball during abdominal exercises may prove effective in improving core stability, according to Sports Fitness Advisor. More and more health-care providers and fitness professionals recommend improving core strength through various training methods to prevent injury and enhance performance. There are various core exercises that can be done on a stability ball, so consult a fitness professional for more information.
Ab Ball Crunch
An effective stability ball exercise for building core strength is a basic crunch on the ball. To perform the basic ab ball crunch, sit upright on the ball with your feet flat on the floor. Continue by walking your feet forward and letting the ab ball roll under your body until it is situated comfortably under your lower back. Place your hands across your chest or behind your neck for added resistance and while leading with your chin and chest toward the ceiling, engage your ab muscles to bring your body upward.
Swiss Ball Exchange
Another powerful exercise for building core strength is the Swiss Ball Exchange, according to All-About-Abs.com. This exercise involves passing off the stability ball between your arms and legs while keeping your abdominal muscles engaged throughout. You begin by placing the stability ball between your feet and extending them so the bottoms of your feet are facing the ceiling. Reach up to grab the ball with your hands and as you lower your legs to the ground, bring the ball over your head and repeat.
Benefits
There are many benefits to using a stability ball when performing core strengthening exercises. According to All-About-Abs.com, your abdominal muscles work harder during a standard crunch when you are performing the exercise on an unstable surface. In addition, the stability ball helps to increase the range of motion during the exercise, encouraging your core muscles to work harder to help stabilize your body.
Considerations
Consider various factors when choosing which type of stability ball to purchase. The first point to identify is the height of the ball when it is fully inflated. Typically, the ball should reach the height of your knee. A person who is 4'7" to 5' tall would want to use a ball that is approximately 45-cm in diameter; someone between 5'1" and 5'6" would require a 55-cm ball; an individual between 5'7"and 6'1" would use a 65-cm ball; and a user that is 6'2" to 6'8" would need a 75-cm ball. Additionally, stability balls are made from a range of materials, so it is important to consider purchasing or using a ball that is made from burst-resistant material, as it will insure added safety and longevity.
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