Stability balls, which were originally used in rehabilitation settings, can be used for strength, balance and functional training. Although you can do a full-body workout with a stability ball, it is mostly used for core exercises. A stability ball offers an effective and versatile method for creating a challenging core workout at home or at the gym.
The Ball
A stability ball is an over-sized, PVC, air-filled ball. You can buy these balls online or at most large department stores. Select the correct size based on your height and inflate the ball according to the instructions. Some balls are burst-resistant, which means they will slowly deflate if punctured. Burst-resistant balls are more expensive, but the added safety is worth the extra cost. Stability balls cost between $15 and $30, on average.
Effectiveness
The American Council on Exercise sponsored a study testing the effectiveness of various abdominal devices. Researchers used electromyography equipment to measure the amount of muscle activity in the rectus abdominis. Although the stability ball crunch came in third for muscle activation, researchers consider it the best overall ab exercise because it engaged the thigh muscles much less than the other top ab exercises.
Versatility
One of the biggest benefits of using a stability ball for your core workout is the number of different abdominal exercises you can do on the ball. Lie back on the ball to do basic crunches and variations of crunches such as twist crunches or arm-overhead crunches. Hold a dumbbell on your chest to add weight to the exercise. Lie on your side over the ball to perform oblique crunches. Hold the ball between your feet for reverse or double crunches. You can do an almost unlimited number of ab exercises on a stability ball.
Progression
A stability ball offers a convenient way to increase the difficulty of crunches without adding any extra resistance. Place your lower back on the front edge of the ball for the easiest crunch. Walk your feet backwards to make the crunch more difficult. As you move your low back to the middle and then to the back edge of the ball, your shoulders and upper back start to hang off the ball. This makes it more difficult to stabilize your torso, increasing the challenge of the crunch.
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