Exercise, or stability, balls are large, inflatable rubber balls useful for a variety of workouts. Abdominal work on a stability ball helps correct imbalances between the muscles of your abdomen and back, a common problem for many people, reports the American Council on Exercise. For optimal results, select an exercise ball that allows your hips and knees to form right angles when you sit upright on it. As with any new fitness routine, consult with your health care practitioner for advice.
Benefits
Your core includes not your abdominal muscles but also the muscles of your hips and lower back. These muscles all work together to provide strength and stability to your torso. Therefore, ab work on an exercise ball improves the fitness of your entire core. In addition, because of the natural instability of an exercise ball, abdominal exercises require the recruitment of stabilizer muscles to help you maintain balance on the ball. Strengthening these stabilizer muscles results in a stronger core than the same exercises practiced on a stable surface. According to the Sports Fitness Advisor website, strengthening your entire core helps lower your risk of injury, helps improve your athletic performance and may reduce low back pain.
Cautions
Ab work on an exercise ball may result in injury if you lose your balance and fall to the floor. Firmly bracing your hands or feet on the floor, depending on the exercise, and keeping them shoulder distance apart may help you maintain your balance. You may also prop the ball between two sturdy chairs to prevent the ball from rolling sideways during your workout, suggests the American College of Sports Medicine. As your balance develops, your ability to control unwanted movement of the ball should improve.
Beginner Exercises
Planks performed on an exercise ball add an extra challenge because of the balance required. Perform planks with the ball beneath your thighs, and, as your strength and balance improve, walk your hands out farther from the ball until the ball is beneath your shins or your ankles. Crunches on a stability ball are another exercise suitable for beginning fitness enthusiasts. To maximize the effectiveness of your crunches, focus on keeping the ball stable beneath you; in other words, do not allow it to roll as you crunch up and down.
Advanced Exercises
An intense stability ball abdominal exercise, knee tucks target your core muscles and also work your quads. From plank position, use your legs to roll the ball forward until your knees are tucked under you. Hold the position before slowly rolling the ball back. Russian twists on an exercise ball focus on your front and side abdominals. With your upper back on the ball and your feet firmly on the floor, bring your arms together and extend them above you. Slowly lower them as you twist to your right, pause and then twist to your left side. Intensify the exercise by holding a small weight in your hands as you rotate.
References
- American College of Sports Medicine: Stability Balls
- American Council on Exercise: Strengthen Your Abdominals With Stability Balls
- Sports Fitness Advisor: Stability Ball Exercises for Core Strength
- MayoClinic.com: Slide Show: Core Exercises With a Fitness Ball
- American Council on Exercise: Exercise Library
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