This article was originally published in the February 2002 issue of Bottom Line Health. In that piece, the magazine used their own in-house illustrations of the exercises. Here, I’m posting the corresponding photos from Balance on the Ball.
Exercising with a stability ball will improve your posture and tone the muscles in your back, abdomen, hips, and pelvis in a way that sit-ups and calisthenics cannot.
Reason: When you sit or lie on the ball, you are forced to use your “core” muscles to center your weight and balance yourself. You are continually engaging and working these muscles without thinking about it—even when stretching.
Unlike weight training, which isolates certain muscles, stability ball exercises integrate whole body movements. It is non-impact and gentle on the joints. Using the stability ball is also fun, which makes it an easy routine to stick with!
Pelvic Tilt: Strengthens the abdominals, back and buttocks
Sit on the stability ball with your feet flat on the floor, hip-width apart. Begin with your spine in a neutral position. Once you’re comfortable doing this, tuck your pelvis under you. Then return to a neutral position. Next, tilt your pelvis backward so that your lower back arches. Then return to a neutral position. Repeat 8 times.
Forward Roll: Strengthens the abdominals and back
Sit on the ball with your feet flat on the floor, hip-width apart. Walk your feet an extra foot-length forward. Keeping your spine in a neutral position, roll the ball forward then back again, as if you were sitting in a chair on wheels. When you roll forward, your knees will be at a 90° angle. Repeat 10 times.
Leg Lift/Twist: Strengthens the abdominals, hip flexors and back
Sit on the ball with your feet together and your arms out to the side. Lift your left leg straight in front of you, then twist your torso to your left. Next, lower your leg again as you return to center. Do the same on the opposite side. Repeat 4 times.
Shoulder Bridge: Strengthens the abdominals, hamstrings, buttocks and back
Lie on your back and rest your calves on top of the ball with your knees bent. Tuck your pelvis under and press your hips up toward the ceiling, rolling your back very slowly off the floor. Next, roll your hips back down to the floor very slowly. Keep the ball steady throughout this movement. Repeat 8 times.
To make this exercise more challenging, add these variations to the position…
- Raise one or both of your arms up toward the ceiling to make it more difficult to balance.
- Lift one leg off the ball and try to hold your balance.
Quadruped: Strengthens the abdominals, hamstrings, buttocks, upper back and shoulders
Lie with your stomach on the ball and both hands and feet resting on the floor. Lift your left arm and your right leg off the floor to a horizontal level. Try to hold your balance for at least 5 seconds. Return to the starting position and do the same with right arm and left leg. Repeat 5 times.
Side Leg Lifts: Strengthens the abdominals, hips and buttocks
Lie sideways on the ball with your legs straight and together, so that only your feet and one hand are resting on the floor. Place your other hand on the ball to help keep it still. From there, lift your top leg and then lower it again. Do this 10 times, then switch sides and repeat.
Superman: Strengthens the abdominals, back and buttocks
Lie with your stomach on the ball and your feet pressed against the base of a wall. With your hands behind your head, raise and lower your torso. When raised, your body should be in a straight line from your head to your feet. Repeat 8 times.
If you suffer from an injury or other health condition, or have any questions regarding the suitability of stability ball training, please consult your doctor before attempting these exercises.