OnThe Ball

by: AndreaDow
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Word Count: 247

Tuesday, November 13th

Does using the stability ball really make a difference when it comes to building abdominal strength? The short answer is yes! Time to dust off that ball that is sitting in the corner of your basement or ask your trainer at the Pilates studio or gym to show you how to properly execute abdominal exercises on the ball.

According to researchers at the Occidental College in Los Angeles, there is evidence that greater abdominal activation is achieved using the stability ball compared to traditional floor-based crunches. The study was published in the Journal of Strength and Conditioning Research in May 2007. In the study, 41 participants were fitted with electromyography equipment (EMG) and told to perform an abdominal curl (lift the head, shoulders, neck and shoulder blades) from the ground. They then repeated the same exercise on a stability ball. The results, according to Ryan Halvorson of IDEA Fitness Journal, showed significantly greater abdominal activation with the stability ball compared to floor abdominal curls. There was a whopping 31% more work in the rectus abdominis, 38% more work in the lower rectus abdominis and 24% higher activity in the external obliques.

The position of the ball also makes a big difference. A significantly decline was seen when the ball was placed below the shoulder blades compared to placing the ball at the lumbar spine.

The ball is a great tool to achieve abdominal strength. Have a ball and work your abs at the same time!

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