CORE STABILITY ON THE BALL
By Karen Petko B.A., Kin. (Hons) Certified Kinesiologist

Whether you are a fit individual or one who suffers from low back pain, training with an exercise ball will help you achieve a strong and healthy physique free from injury.

All movement originates from your powerhouse also known as your core. It is important to strengthen these core muscles as they provide support and protection for your spine during any type of activity. Research has shown that strengthening these deep core muscles will help avoid excessively loading our spinal discs, joints and ligaments. Poor core strength can lead to muscle imbalances, a higher risk for injuries as well as back pain.

One effective way of targeting your core is by training with a stability ball. This challenging training device provides a new dimension: an unstable platform. When exercising with a stability ball you need to maintain proper body alignment and good technique by contracting deep core stabilizing muscles. Muscles you have never worked before are now being challenged in order to maintain proper posture and balance on the ball.

By participating in a regular exercise routine (2-3 times a week) you will develop a strong and healthy physique free from injury.

Prior to each exercise shown here, it is important to ‘set your abdominals’ by gently pulling your bellybutton in towards your spine. By practicing this exercise your deep core muscles contract to help support and stabilize your spine. Try these basic exercises to enhance your core fitness. Enjoy and get on the ball!

Basic Bridging
3 sets of 10

Focus
To strengthen the abdominal, low back and gluteal muscle groups as well as improve overall balance. Begin lying on your back with the ball under your calves and hands by your side. Tighten your abs as you lift your hips up towards the ceiling. Hold this position for 5 seconds then slowly lower.

Advanced Bridging
If Basic Bridging is too easy then progress to this challenging exercise.

Begin lying on your back with the ball under
your ankles and hands crossed over your
chest. Tighten your abs as you lift your hips up towards the ceiling. Hold this position for 5 seconds then slowly lower.

Torso Curls
3 sets of 10

Focus
To increase abdominal strength and improve overall until your back is supported on the ball. Place your hands behind your head. Pull your ribs towards your hips curling your trunk. Lift both shoulders off the ball. Avoid pulling on your head or neck.

Torso Twists
3 sets of 10

Focus
To increase abdominal strength (specifically the obliquemuscles) and improve overall balance. Assume the samestarting position as in previous exercise. Pull your ribstowards your hips curling your trunk and twisting to one side (left shoulder to right hip). Alternate twists to both sides. Avoid pulling on your head or neck.

Prone Walkouts
3 sets of 10

Focus
To strengthen the core muscle groups as well as improve overall balance. Begin lying over the ball, extend the legs so both knees are off the floor.Use both hands to walk out allowing the ball to roll along the body until it reaches your knees. Hold the position for 5 seconds then slowly walk the hands back to the starting position.

Tabletop Hip Drops
3 sets of 10

Focus
To strengthen abdominal and gluteal muscle groups and improve overall balance. Walk your feet out allowing your back to roll down the ball. Keep your head and shoulders supported on the ball. Drop your hips to the floor then lift your hips back up level with your body. Squeeze your gluteal muscles keeping your abs tight as you lift up and down.

ADVANTAGES OF EXERCISING WITH A STABILITY BALL ARE ENDLESS:

• FOCUSES ON HARD-TO-GET-TO MUSCLES (DEEP POSTURAL MUSCLES)

• INSTABILITY OF THE BALL CHALLENGES OVERALL BALANCE

• ENTIRE BODY MUST WORK TO STABILIZE

• STRENGTHENING THESE CORE MUSCLES PREVENTS FURTHER INJURY AND RELIEVES BACK PAIN

• HELPS BUILD FUNCTIONAL STRENGTH

• ALLOWS YOU TO TRAIN IN A MULTI-PLANAR ENVIRONMENT

• IMPROVES OVERALL MOBILITY AND FLEXIBILITY