It's all about the stability ball - part 2

In the last article I brought to your attention that the stability ball, if not already, should be part of your regular training program. It uses serve a wide variety of athletes of all levels, sports, and ages, and without a doubt the limiting factor to this training tool is only your imagination. In this article I would like to discuss, in more detail, a specific core training exercise.

 

It is important to ensure that you have the correct size of ball and that it is properly inflated, once this has been accomplished put on your workout clothes and find a bit of floor space. The ball is primarily used for flexibility, balance, coordination and core training. Fortunately these fitness attributes are required for all sports.

 

For basic “core” training start by sitting on the ball, with your knees bent to a 90 degree angle and your feet placed flat onto the floor (shoulder width apart). Attempt to sit with good posture e.g. head over your shoulders with the eyes looking straight ahead and the shoulders above the hips with the back in a placed in a natural position (“s curve”). This is the starting position and maybe more than enough for some athletes just to remain still without losing balance. To ensure that you maintain your balance you’ll need to tighten your abdominal and “core” muscles.

 

Sitting in an unsupported position on the stability ball will start to work the core muscles, however, if you wish to increase the challenge slowly lift one foot off the ground three to four inches. This will automatically unbalance the body and activate he core/balance muscles more intensely. Switch feet after five to ten seconds. If this task is not quite providing enough of a challenge then after raising the foot off the ground attempt to straighten the knee of the same leg, whilst maintaining your balance. Again hold for five to ten seconds then switch legs.

 

This simple but effective exercise can be used as part of your exercise program in the gym, or even at home while watching TV. Try to complete six to ten repetitions on each leg or attempt to hold each position for longer each time your workout as your adapts to the training.

Craig Dalrymple

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