The use of a stability ball offers opportunities to strengthen virtually every muscle group of the body while improving core strength and stability at the same time. Maintaining balance while sitting or lying on the ball challenges the core muscles of the abdomen and back regions. Exercises specific to back muscles can be performed to target the latissimus dorsi, mid-, and lower back muscles using a stability ball. Overall, using the ball for strength and stability is good for improving the erector spinae muscles of the back which are essential for good posture.
Hyperextensions
This exercise is performed from a prone--face down--position on top of the ball. Basically, you situate the ball in your abdominal/pelvic region. The more balance you have, the lower the ball should be placed. Legs should be in a V position on the floor. Place feet up against the base of a wall if you need additional support. Start with hands clasped behind the head and face down towards the floor. Lift or extend the upper body up towards the ceiling, feeling the tension in the low back region. For added intensity, twist the body to either side at the top of the movement for a deeper contraction.
Reverse Hyperextension
For this exercise move, you would assume a similar position as in the aforemention hyperextensions. This time, however, the hands are palms down on the floor. With the reverse hyperextension, your weight should be shifted towards the arms. Legs should be slightly off the floor or barely touching the floor. Execute the move by lifting the legs up to the ceiling, again feeling the tension in the lower back area.
Pullovers
Pullovers are performed from a supine--face up--position atop the stability ball. A dumbbell or a bodybar can be used to execute this move. The latissimus dorsi--lats--muscles, the winged-shaped muscles of the lateral aspect of the back, are the targeted muscles. Lying on your back with your head and neck supported by the ball, grab your resistance and fully extend your arms. The weight should be situated above the chest. Tighten your abdominal muscles and slowly lower your arms overhead until you feel the stretch on your lats. Pause for a moment and, focusing on the lats, lift the arms back to the start position.
References
- "Essentials of Strength Training and Conditioning;'" National Strength and Conditioning Association; 2000
- "NSCA's Essentials of Personal Training;" National Strength and Conditioning Association; 2004
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