Add Stability To Your Routine

June 7, 2011

I was talking to one of my friends the other day and he asked, “What can you do with those large, inflatable, ball things?” While that is one name for them, they also go by many other names, Exercise Balls, Swiss Balls and Stability Balls just to name a few and they have so many different functions. Doing some of your core or resistance training on a Swiss Ball could be just the change you are looking for in your routine.

There are multiple benefits when you include the Swiss ball in your workout. One of the main reasons for using this piece of equipment is to increase muscle activation. Since the Swiss Ball is an unstable surface it forces your body to activate many different, smaller, muscles that normally would not be used if performing the specific activity on a bench or the ground.

Another benefit of training with the Stability Ball is that anyone can use it. Low back pain is not an excuse here! Thanks to the shape of the ball it fits nicely in the natural curve of your back therefore supporting your low back throughout the entire movement. This differs greatly from doing a crunch on the ground. While lying on the ground, if your abdominals are weak, there is a very high likelihood of your low back arching and coming off the ground. This is taken away when the movement is moved from the ground to the ball. That not only is great to decrease low back pain but it also allows you to strengthen your abdominals at the same time.

Here are a few ideas for exercises to begin to include in your exercise routine:

Abdominal Crunches: Try doing a very small range of motion. Put the ball in the arch of your low back allowing your shoulders to hang off the ball. Then engage your abs by bringing your upper body parallel to the ground. Then do a small movement, lifting your chin and shoulders toward the ceiling. Do not sit all the way up with this particular exercise, this allows your abdominals to be activated throughout the entire movement.

Dumbbell Bench Press: This is the exact same movement that would be done on a bench. You should place your shoulders and upper back on the ball and have your feet out in front of you. Make sure that your press your hips toward the ceiling so that your body is in a straight line. When doing this movement, start with a lighter weight than then you would use on a bench. This is because this particular movement requires more balance and it will be more difficult to stay on the ball if using a weight that is too heavy.

Back Extension: I recommend using a wall or having someone hold your feet for this exercise. You will be face down on the Stability Ball with the ball positioned under your hips. When your feet are secured you will place your hands behind your head and lower yourself over the ball. Then raise your upper body until you are in a straight line. Always remember to work your back when you work your abdominals.

It is amazing how this one piece of equipment can help with so many things from balance to strength to flexibility. Give the Swiss Ball a try and see how you feel!