The Power of the Ball

by Janice Burdon

September 2005

Stability Ball Training

The stability ball has become more and more popular in the fitness industry because it is an enjoyable way to tone and strengthen the body.  It has been known to effectively improve the abdominal and lower back muscles.  The wonderful aspect about the ball is that it creates instability working primary and stabilizing muscles simultaneously.  Training with instability results in improved functional strength, which can be applied to everyday activities.  Other advantages include:

     -  works the 'core' in almost every exercise even when working the extremities
     -  allows for a greater range of motion, especially while stretching
     -  increases sensory perception
     -  improves strength, flexibility, and cardio endurance
     -  is a fun and effective way to improve balance, stability and body awareness
     -  improves posture
     -  allows for an increase and decrease in intensity of exercises by changing your body position slightly

How to choose the right ball

Ball size is crucial for effectively executing exercises. 
The sizing chart is as follows:   4'7 - 5'0 = 45 cm
                                             5'1 - 5'6 = 55 cm
                                             5'7 - 6'1 = 65 cm

A good indicator that your ball is the right size is when you sit on it, your knees should be equivalent or slightly higher than your hips. Make sure that you buy a good quality ball, which will stand up under not only your weight but also under the extra weights you may use for strengthening.  (Spri Products are highly recommended.  Muscle-Up Canada is a distributor of Spri Products who carries a wide variety of balls.)

Other considerations when using the ball

     -  wear tight clothing
     -  use the ball on a non-slippery surface and clean your ball with warm soapy water from time to time
     -  remove jewellry such as sharp rings and wrist watches
     -  avoid quick movements
     -  stabilize your body before executing any exercise
     -  breathe throughout the exercises (we tend to hold our breath)

Maintaining good posture throughout the exercises is very important.  Your back should be in a neutral position and your head should be in line with your trunk, chin tucked under.  Shoulder blades should be pushed down towards the spine to stablilize the shoulders.  Your navel should move towards your spine to engage the transversus abdoninis.

Tips:  -  pull the ribs down towards the hips
          -  the closer your buttocks are to the floor, the less stress on the neck and abs and more on your quads for stabilization
          -  the further your buttocks are away from the floor, the more stress is placed on the neck and abs and less on your quads
          -  place your tongue on the roof of your mouth just behind the teeth and you will find it easier to stabilize your head throughout any supine exercise

Progressive (how to make it harder)
          -  go further into a supine position
          -  shorten the base of support by bringing feet in together
          -  arms by ears and then overhead make this exercise more of a challenge

Have fun with the ball and remember to use it wisely and safely.

Smile and keep fit!

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 Janice Burdon is a Can-Fit and McGill Certified fitness instructor.