In search of the perfect 'six-pack', many gym goers have incorporated some form of abdominal exercise into their daily routine. The truth is abdominal, or core, training provides benefits beyond the obvious aesthetic appeal. Core strengthening is central to improving stability and balance, as well as assisting in rehabilitation efforts for those who suffer from lower back pain. Training the abs has progressed over the years from simple sit-ups and crunches to incorporate various modalities to target the area.
Reverse Crunch With Stability Ball
Reverse crunches are ideal for targeting the lower abdominal muscles near the pelvic region. These can be performed with a medicine ball between the knees if a stability ball is not available. Lie in a supine-face-up--position on the floor. Place your legs on top of the stability ball and pull the ball flush against the back of the legs so they are in a 90 angle. Squeeze down on the ball and lift it off the floor. Pull the knees in towards the chest, lifting the buttocks off the floor in the process.
Medicine Ball Rotations on a Stability Ball
Execute this move by first starting out in a seated position on top of a stability ball. Slowly walk your feet out in front of you, allowing your upper body to rest on top of the ball. Your head, neck, shoulders and upper back should be the only parts of your body supported by the ball. Maintain a bridge position which calls for a straight line from your shoulders to your knees. Hold the medicine ball in the air with straight arms. Slowly rotate the ball to either side, maintaining the bridge position and straight arms. This move targets the rectus adominis, transverse abdominis and external obliques. Return to start and repeat on opposite side.
Swiss Ball Prone Bridge
Place both hands on top of a stability ball in a position similar to performing a push-up. Your legs should be fully extended allowing for your body to be positioned in a 45 degree angle to the ground. With arms fully extended and the ball supporting your weight, slowly lift one leg off the ground as high as you can and pause for two seconds at the apex of that movement. Slowly lower leg back to the ground and repeat on the opposite side.
References
- "ACSM's Health and Fitness Journal;" A Periodized Approach for Core Training; Jeffrey Willardson, Phd; Jan/Feb. 2008
- "The New Rules of Lifting;" L. Schuler and A. Cosgrove; 2006
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