Exercise Ball Crunches
Description
Exercise ball crunches are a great alternative for trainees who suffer from low back problems. Using the exercise ball also increases the need for stability which makes the movement more functional when translated to everyday activities. As with any other abdominal exercise, it is important to initiate the movement by executing what’s known as an abdominal set.
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Execution
- From an upright seated position on the ball, step out and lean back until your lower back is comfortably supported by the exercise ball. Initiate abdominal set.
- Exhale and flex at the hips until a contraction is felt within the abdominals. Briefly hold this contracted position before releasing.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
Narrowing the foot stance while performing exercise ball crunches will decrease the base of support and increase the muscle recruitment needed for stabilization.
Performing exercise ball crunches with your arms in an extended position behind your head will manipulate the movement biomechanics and increase the difficulty of the exercise.
Tying a resist-a-band to a nearby pole and gripping the handles at chest level while performing exercise ball crunches will increase the resistance, thus increase the difficulty of the exercise.
You can target your obliques (sides) by twisting your body to the side to finish off each repetition.
T-Bridge
Description
This is one of the best core stabilization exercises to target the deep abdominal muscles; particularly throughout the sides (oblique region). The T-bridge is both functional and sport-specific because improves core strength and stability - which is important for pretty much every sport.
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Execution
- From an upright seated position on the ball, walk feet forward and lean back as you roll. Stop when you reach a position that has your upper back and shoulder-blade region resting on top of the ball. Hips should be elevated to form a bridge position. Your shoulders, hips, and knees should all be in alignment with your feet at a shoulder-width stance.
- Position your arms out to the sides in a palm-down position. Your body position should mimic the letter T.
- While maintaining the bridge position, slowly shift weight to one side. Go as far as you can without losing control and slipping off the ball. You should feel a contraction deep within your obliques.
- Roll back slowly and perform the same movement in the opposite direction to work the other side.
- Repeat sequence until the desired number of repetitions are completed.
Variations
Narrowing your foot stance will decrease your base of support and increase the level of difficulty.
Closing your eyes will remove one of your bodies main stability senses and increase the level of difficulty.
Allow your training partner to slightly push and add resistance. This will draw even more recruitment from the core to decelerate the movement.
Exercise Ball Pelvic Tilt
Description
As previously established, the lower abdominal region is most effectively activated when an anterior pelvic tilt is performed. However, executing this movement may be difficult for first timers and those who do not have efficient body awareness. Using an exercise ball is a great way to learn the technique while still delivering a great workout to your abdominals.
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Execution
- Lie comfortably with your back to the mat. Bend legs to a 90 degree angle and hook them over the top of an appropriately sized exercise ball.
- Exhale and while clenching the ball under your legs by contracting the hamstrings, draw your knees towards your chest. Hold for a 1 count.
- Inhale and lower your legs back down to starting position.
- Repeat until desired number of repetitions are completed.
Variations
The difficulty can be increased by having your training partner hook a resist-a-band around your ankles and provide resistance throughout movement execution.