Since its inception into the world of fitness, the stability ball has steadily grown in usage and popularity. Its versatility is beneficial for the novice to the advanced. The evolution of the ball has reached the point where not only are classes available to train with it, but training certifications specific to stability ball instruction are now available as well. This simple invention can contribute to a total body workout.
History
Although it was originally known as the "Swiss Ball," it was actually invented in Italy around 1963. Initially, it was devised to contribute to orthopedic and neuro-development treatments. The Swiss moniker came about when a Swiss physical therapist expanded its utilization to include postural re-education and back rehabilitation. It was in the 1980s when American physical therapists touring European clinics learned of it and returned to the United States, referring to it as the "Swiss Ball." It was not until the early 1990s that the use of the ball gravitated from rehab settings to the fitness arena.
Function
Despite the fact that the ball can be used for a total body workout, its primary or predominate function remains that of core strengthening. When we reference core muscles, typically we are describing the postural muscles of the abdomen and back regions. Core muscles are essential for maintaining stability of the trunk of the body and also for protection of the weak and vulnerable low back muscles.
Exercises
Core strengthening exercises include performing supine crunches on top of the ball. This involves sitting on top of the ball and walking the feet out until your torso is flat on the ball. Placing the hands beneath the head, you simply crunch or lift the upper body off the ball and toward the ceiling. Flipping over to a prone position will assist in training the back. In this instance, the abdominals are in contact with the ball while your upper body extends off the ball on one end, and your legs at the other. With palms in contact with the ground and arms fully extended, lift the feet off the floor as high as you can into the air. Ideally, there should be a decline from your feet down to your shoulders.
Use of dumbbells and/or resistance bands are possible to train other parts of the body. Lying chest presses, chest flies, overhead presses, bicep curls, tricep extensions, hip extensions, and pushups are all options you can perform from either a lying or seated position on top of the ball.
Guidelines
For full effectiveness and safety reasons, care should be made to ensure the ball is fully inflated to the point of firmness. Stability balls are available in different sizes. To determine the correct size for you, sit on top of the ball with feet flat on the floor. If your thighs are parallel to the ground, then you have selected the correct size. As is the case with all forms of exercise, a 7- to 10-minute warm-up should be done prior to beginning a stability ball workout. If you are a beginner to using the ball, start with a routine consisting of low volume and low intensity. As your stamina and strength levels increase, so should your volume and intensity. Proper form takes precedence over quantity.
Considerations
A low intensity, low volume workout would consist of performing one set of an exercise for each desired muscle group for eight repetitions, for example. As you improve, increase your sets to three for each muscle group, and work your way up to fifteen repetitions for each set.
References
- "NSCA's Essentials of Personal Training," National Strength and Conditioning Association; 2004
- "Sports Coach," Swiss Ball Training; A. Takkinen and J. Fleming; 1998
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