Because I tend to suffer from back problems I’m always looking for new core exercises.  So when my step mom suggested a stability ball like the one she has, I jumped at the chance to try something new.  BTW, my stepmother is no ordinary 75 year old.  She’s had a personal trainer for years and is in great physical condition.  An artist whose work has been featured on such television shows as Six Feet Under, and Weeds, N’s always got the 411 on how to take care of what ails you through diet and exercise.  When she talks, I listen.

Stability balls are great for core work because they use multiple core muscle groups at once, rather than just isolating one group at a time.

First, use the following guidelines when purchasing the right size ball for your needs:

Your Height	Ball Size Needed in Centimeters
5’-5’8”	55 cm
5’9” – 6’3”	65 cm

 

You can usually find health club quality balls at a well-stocked sporting goods store.

Here’s some stability ball moves that will improve flexibility, balance and coordination and help prevent injury to the lower back and hips; do them as a cool down after a run.

Start with five reps and work your way up to 30 over time.  You can see more stability ball exercises along with illustrations here.

Abdominal Curls – Front & side abs for your mid-section and lower back

Sit on the ball and walk your legs forward while leaning back until the ball is under your lower back. Place your hands on your shoulders or behind your head. Curl your upper body forward in a crunch motion, then return. You can alternate left and right curls to target the side muscles (obliques). As you get stronger, challenge the obliques more by moving your feet closer together.

Body Arch – Hip flexors, abs and pecs

Start in a deep squat with the ball against your back. Slowly reach your arms over your head as you extend your legs. Let the ball roll along your spine as you stretch back to form a comfortable arch. Hold for 1 second, and then return slowly to the starting position, (feels sooo good.) Repeat. 



Airplane – Mid and upper back muscles

Lie facedown with the front of your hips on the ball and toes on the floor. Relax your arms, letting your hands touch the floor. The, slowly raise your chest and shoulders upward, while spreading your right arm up and out to the side, (like an airplane wing), while resting your left hand on the ball.  As you lift your arm, tighten the muscles of your butt.  Pause and return to the starting position. Alternate with each arm.

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Tags: stability ball, strengthening, core, core workout, abdominals, back, back injury, stretches, cross-training

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Yes, yes...I keep this inflated in the living room. Not only does this present the opportunity to use it more often, but my daughter uses it as do guests! It is a great conversation piece that gets people interested in a healthy/fun/east activity. Posted by: Sarah on Aug 19, 2008 at 03:47 PM

I love these!!! Thanks for the exercise link. Posted by: Karen on Aug 19, 2008 at 01:50 PM

It feels so good on your back...and much better than doing regular crunches. Posted by: bmoore on Aug 19, 2008 at 11:03 AM

Right on thank you! EVerybody at the office has these, but I rarely see them using them...what a great item to have around. I am definitely looking in to picking one up. Thanks again B. Posted by: Betty on Aug 18, 2008 at 09:44 AM