For this blood-pumping move, sit tall on the ball with abs engaged and feet firmly on the floor. Get your heart pumping and release that inner child all at once. Hold for five counts (long enough for a serious case of the ab-shakes). With arms pointing toward feet, roll your torso up so your body forms a V with hips on the floor. Lie faceup on the floor with ankles resting on top of the stability ball. V is for victory… in the killer abs department, that is. The effect of trunk stabilization exercises with a Swiss ball on core muscle activation in the elderly. Īnd a 2014 study found that older adults could significantly improve muscle activity in the back, abs, and glutes by working with a stability ball for 20 minutes five times a week for two months. Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain. While newer research is sparse (maybe researchers are too busy bouncing around), a 2013 study found that stability ball exercises were effective for those with lower back pain. Do exercise balls provide a training advantage for trunk extensor exercises? A biomechanical evaluation.
Ī 2006 study showed that stability balls are also great for getting back into shape after an injury because they can reduce muscle and spinal strain for certain movements.
Electromyographic comparison of a stability ball crunch with a traditional crunch.
A 2007 study found that doing crunches on a stability ball could not only train the abs but also significantly increase muscle activity. By tackling basic moves on an unstable surface, your muscles may get more bang for their buck.
0 kommentar(er)
