Stability balls create additional challenge and intensity to any workout. The unstable features engage core muscles, including the abs, to help you stay balanced on the ball. Even just sitting on the ball requires contraction of the core muscles, which leads to increased muscle strength and tone. However, the unstable surface also makes stability balls more dangerous. Injuries related to falling, poor body alignment and ball malfunctions are the risks associated with stability ball use. Follow all instructions given by your trainer or the ball manufacturer to ensure safety.
Ball Selection and Safety
Choose the right size stability ball for you by using a ball that allows your knees to flex 90 degrees when you sit on it. Before using the ball, read all instructions or meet with a personal trainer about using the ball properly. To increase your stability on the ball, keep your feet flat and wide on the floor. Once you are comfortable on the ball, you can move your feet closer together, which will increase core engagement. Beginners can increase ball stability by placing it against a wall. Never bounce on the ball because it can reduce control and lead to falls and injury.
Stability Ball Crunches
The American Council on Exercise reports in a 2001 study that crunches on a ball are more effective at engaging abdominal muscles than doing crunches on the floor. Sit on the ball with feet flat on floor and abs contracted. Slowly walk your feet forward until your lower back rests on the ball. Your torso and thighs should be parallel to the floor. Cross your arms over your chest and lean back 45 degrees. Use your abs to sit up and then return to the sitting position. To protect your spine, don't lean back so far that your back arcs over the ball.
Planks on the Ball
Planks are already an effective whole-body exercise, but done on a ball increases muscles engagement. Lie prone on the ball with your feet on the floor. Reach your hands to the floor in front of you. Carefully walk your hands forward, switching your weight from your feet to your hands. Beginners should walk their hands forward until the ball hits the top of the thighs. Exercisers with a strong core can walk their hands forward until the ball hits the shins. Keep your shoulders over your wrists as you hold the plank position. Squeeze the abs as if you are pulling your bellybutton toward the spine. Don't allow your hips to flex or your back to sag. Hold for 15 to 60 seconds. For an additional challenge, do the plank by resting your forearms on the ball with your feet on the floor.
Stability Ball Knee Tucks
Stability ball knee tucks work the rectus and transverse adominus, obliques, quads, erector spinae, and the upper back, shoulders and chest. Start in the plank position with hands on the floor, shoulders over wrists and lower thighs or knees on the ball. Contract your abs while pulling your knees toward your chest until they are directly under your hips. With control, slowly roll the ball back to the starting position, being careful not to let your back arch as you return to the plank position.
Stability Ball Russian Twist
The Russian twist includes a twisting movement that can affect your balance. To ensure stability on the ball, begin the exercise with your feet wide and flat on the floor. As you get comfortable with the exercise, you can move your feet closer together to increase core engagement. Sit on the ball, walking your feet forward until your upper back rests on the ball and your thighs and torso are parallel to the floor. Reach your arms over your chest with palms pressed together. Twist your torso to one side, return to the start position, and then twist to the other side. Squeeze the glutes to prevent your your bottom from dropping toward the floor.
Low Back Extention
For safety and effectiveness, always work opposing muscle groups. While several exercises mentioned here work the back, this exercise focuses on the back. Lie on the ball so that it's between the low part of your chest and abs. If you have back issues, place your hands on the ball to provide additional support, otherwise cross your hands over your chest. Keeping your spine long and inline with your head and neck, lift your torso several inches and then lower back to the start position.
References
- American College of Sports Medicine: Selecting and Effectively Using Stability Balls
- American Fitness Institute: Using An Exercise Ball Properly
- American Council on Exercise; New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; May/June 2001
- MayoClinic.com: Core Exercises with a Fitness Ball: Advanced Plank
- American Council on Exercise: Stability Ball Knee Tucks
- American Council on Exercise: Stability Ball Russian Twist
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