Bouncing on a stability ball targets your core muscles -- the deep abdominals, back and pelvic muscles -- depending on how you perform the exercise. In certain cases, however, you may need to consciously engage the deep abdominal muscles -- gently pulling the navel in toward the spine -- while bouncing. Discuss core exercises and proper technique with a professional trainer, and talk to your doctor before beginning any exercise.
Unconscious and Conscious Core Muscle Movement
Studies from the 1990s discovered the muscles in your core are needed to perform many basic movements, including moving your torso and legs. "Physical Therapy" featured a study in February 1997 that found deep core muscles, like the transversus abdominis and obliques, became active before your legs or trunk moved. Their activation is typically unconscious. Movements that throw your body off balance -- like bouncing on an exercise ball -- should activate your core muscles. However, sedentary lifestyles as well as injury can cause a delayed response in core muscle engagement. Individuals with low back pain, for instance, don't utilize core muscles as quickly. Delayed activation can increase stress on other muscles, like those in the back, and possibly decrease core muscle strength. Learning to consciously engage your core muscles throughout exercise and daily activities can strengthen weak muscles.
Engaging the Core
Though you unconsciously engage your core to perform a variety of movements, purposefully tightening these muscles may take a bit of practice. Lying on your back with your knees bent is the easiest way to experience core muscle engagement. You should have a slight space between your low back and the floor. Breathe naturally, and on an exhale, pull your navel in toward the floor. This movement isn't forceful; think of tightening these muscles to 30 percent of their maximum contraction. Holding this contraction for 10 seconds is an effective core strengthening exercise on its own. You also can practice this movement while sitting on a stability ball.
Bouncing on the Ball
Once you understand how to engage your core muscles, you can more easily tell if an exercise works those muscles. Bouncing slightly on an exercise ball throws your body off-balance. This movement constantly changes your center of gravity, forcing your body to right itself and working your core muscles. Bounce up and down lightly on an exercise ball, and -- without consciously engaging any muscles -- take note of which muscles are worked during the movement. If your core muscles don't engage naturally, pull your navel in and try the exercise again. You can also sit on the ball and move it from side to side and front and back while tightening your core.
Other Exercises
Your stability ball can be used in other ways to strengthen your core. The squat and reach is an effective movement for targeting your core, leg and arm muscles. Simply engage your core while holding the ball in front of you and bending your knees as if you were going to sit in a chair. Keep your back straight, your arms parallel to the floor and make sure your knees don't bend over your toes. You can also perform bridges with a stability ball. Lie on your back and place your calves on top of the ball. Tighten your core muscles, lifting your hips off the floor. Keep your arms and shoulders on the floor to support your weight.
References
- BrianMac Sports Coach: Core Stability
- "Physical Therapy"; Contraction of the Abdominal Muscles Associated with Movement of the Lower Limb; P.W. Hodges, et al.; February 1997
- "Journal of Spinal Disorder"; Delayed Postural Contraction of Transversus Abdominis in Low Back Pain; P.W. Hodges, et al.; February 1998
- Spine-Health; Exercise Ball Uses; T. Hyde, D.C.
- MayoClinic.com; Core-Strengthening Exercises; Squat and Reach
- MayoClinic.com; Core-Strengthening Exercises; Bridge
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