Working out with an exercise ball requires your body to use more stabilizing muscles in your trunk and hips. These muscles hold your body in balance while you move through the exercises. Although there are hundreds of exercises that you can do with a stability ball, there are a few key exercises that you can do to strengthen your core and improve spinal mobility. Do these exercises before weightlifting, as a cool-down, or as a maintenance workout by themselves between training days.
Step 1
Kneel in front of the exercise ball and place your forearms and elbows on it. Lift your knees off the ground and keep your legs and feet close together. Do not lift your buttocks up, as this would place a lot of stress on your lower back. Keep your spine in a neutral position as you take three to five deep breaths in your stomach. Tuck in your chin as you do so. After you finish the breathing, kneel down and rest for a few seconds before you repeat the process. Do three to four sets of elbow planks.
Step 2
Start in the same position as Step 1. Once you are in the plank position, make a circular pattern with your forearms like you are stirring soup in a pot. Do 10 rotations to the left and 10 rotations to the right for two to three sets. Do not hunch or hyperextend your spine as you do so.
Step 3
Lay on the ground (facing up) with your calves on the exercise ball and your feet together. While keeping your palms facing up, lift your buttocks off the ball, hold for three seconds, and lower your hips down. When your buttocks are barely touching the ground, lift it back up and repeat for 10 reps for three sets.
Step 4
Place your navel on the exercise ball and your feet and heels against a wall, with your legs slightly apart. Once you find your balance, lift your arms with your thumbs pointing up toward your head, similar to how Superman poses when he flies. Tighten your buttocks as you lift your arms and hold for three seconds before bringing your arms down pointing to the ground. Tuck in your chin and do not hyperextend your back the entire time.
Step 5
Start in the same position as in Step 4. Once you get balanced, extend your arms to the side and behind you, squeezing your shoulder blades together and turning your palms up. Lift your chest high and tighten your buttocks but do not hyperextend too much in your lower back. Return to start position and repeat for 10 reps for three sets.
Tips and Warnings
- Instead of using a bench for most traditional exercises, like the dumbbell chest press, use a stability ball to challenge your spinal and hip stability while doing the exercises.
- If your lower back is cramped or fatigued, rest and stretch before continuing. Often, weak hips, trunk and buttocks are the cause of lower back pain and stiffness.
References
- "Essentials of Program Design"; Juan Carlos Santana; 2004
- "Optimum Performance Training For the Fitness Professional"; Michael Clark; 2002
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