Stability balls, also known as balance balls, exercise balls and fitness balls, provide an unstable base for strength training or balance exercises. The constant instability forces your stomach and back muscles to work constantly at keeping you stable. Even a simple strength training exercise becomes more difficult when you transition from sitting on a bench to sitting on a stability ball, and you can use the ball for body weight core strengthening too.
Seated Strength Training
Switching any seated strength training exercise from a bench to the ball forces both your stomach and back to work at keeping you steady. The closer together you place you feet on the floor in front of you, the harder balancing will be. Use slightly less weight than you normally would until you get used to exercising on the ball. Try doing an overhead press, pressing two dumbbells from either side of your ears to straight overhead, or biceps curls, curling each hand palms up toward your shoulder.
Basic Bridge
The basic bridge exercise is a good first core stability exercise on the ball. Once you master the basic bridge, you can use that position on the ball as a base for doing chest presses or other supine exercises, instead of doing them on a bench. Sit down on the ball in good posture, feet planted flat on the floor in front of you. Lie back as you walk your feet slowly forward, until your shoulders rest on the ball's peak. The closer together you place your feet, the more challenging this exercise will be.
Crunches
A 2001 study commissioned by the American Council on Exercise identified stability ball crunches as one of the best all-around ab exercises. Crunches are also one of the simplest exercises you can do on the ball; if you pay careful attention to form you're almost guaranteed to do them right. Sit down on the ball and lie back as you walk your feet forward. Stop when the ball supports you from hips to upper shoulders. Squeeze your abs to flex your spine, bringing your lower ribs closer to your pelvis. Relax back down, then repeat.
Back Extension
One of the simplest back exercises on the stability ball, back extensions nevertheless require careful attention to technique. Lie stomach down on the ball and extend both legs straight behind you for stability. The closer together you place your legs, the harder the exercise will be. Extend your spine, assuming what would be a neutral good-posture position if you were standing upright. This works your entire core, with particular emphasis on your erector spinae. Hold for a slow count of 10, breathing normally, then relax. Repeat for a full set.
Member Comments