The gym ball, or commonly known as a stability ball or Swiss ball, is often used to train balance, stability and mobility. You can also strengthen your abdominal muscles with the stability ball by performing various exercises that work your entire body. Choose a ball that is firm so your body does not sag into it when you exercise.
Overhead Ball Squats
This exercise strengthens your entire body and teaches you how to maintain proper posture when squatting. Place the ball against a wall with your lower back against the ball. Stand with your legs about shoulder-width apart and raise both arms over your head. Inhale and squat down as low as you can without losing your balance or hunching your back. The ball should roll up toward your neck. Exhale and push against the ground with your legs to stand up. Brace your abs to keep your spine upright. Perform three sets of 10 to 12 reps.
Leaning Tower
Kneel in front of the ball on both knees with your toes curled on the ground and your torso upright. Put your hands on top of the ball in a karate chop position. Tighten your buttocks and lean your body forward with your knees as your anchor point. Do not bend forward at your waist. The ball should roll forward and your forearms should rest on the ball as you roll. When you feel your abdominal muscles automatically brace themselves, hold this position for two seconds and bring yourself back up to the starting position. Do not round or hunch your back during this exercise. Perform three sets of 10 to 12 reps.
Overhead Crunches
Lie on top of the ball on your back, and keep your head off the ball and your feet flat on the ground. Raise both arms above your head and lift your shoulders off the ball without moving your lower body. Lower your body down on the ball, keeping your head between your arms at all times. Perform three sets of 10 to 12 reps with control. Do not stick your neck forward.
Misconcpetions
Many people think that doing many reps of situps, crunches and similar exercises will get rid of the fat from their stomach. However, fat loss occurs when you expend more calories than you consume, not by working one muscle group repetitively. When you perform these exercises, you body is using mainly carbohydrates for energy, not fat. You would need to perform between five and 10 minutes of continuous crunches to initiate the fat-burning process throughout your body, says Juan Carlos Santana, director of the Institute of Human Performance. Instead, perform full-body exercises and watch what you eat, along with portion sizes.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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