Abdominals and Lower Back
From Strength Ball Training by Lorne Goldenberg, Peter Twist
Abdominal Crunch
Performing crunches on a stability ball is one of the most effective abdominal
exercises you will ever do.The shape of the ball pre-stretches the abdominals
as you initiate the movement allowing the abdominals to work through a greater
range of movement, resulting in more total work for these muscles. Crunches on
the floor or on abdominal boards do not allow for this type of pre-stretch.
Setup
Sit atop the ball and slowly roll forward until your hips move off the ball.
Continue rolling until your lower back is supported by the curve of the ball.
Select a ball that will support your lower back, while allowing your head to
extend back around the ball. Your hands should be beside your ears. Do not clasp
your hands behind your head. If you have difficulty completing the crunch with
your hands beside the ears, cross your arms over your chest.
Movement
After setting your abdominals, crunch forward until you are at approximately a
45-degree angle to the ball. It is important to maintain your neutral neck
position, not allowing your chin to tuck down as you move.
Finish
Once you have reached the desired angle, slowly lower yourself back to the
starting position. Continue for the desired number of repetitions.
Advanced Progressions
For a more advanced progression, add external weight to the exercise. This can
be accomplished by holding a dumbbell on your chest or a cable behind your
head. Once you have increased a chest weight to 25 or 30 pounds, however, you will
need to anchor your feet to a solid object. This safety precaution will prevent
you from rolling back over the ball with a weight load.
You can recruit more abdominal musculature by using a twist move during this
exercise. From the starting position, as you crunch forward, focus on bringing
your right elbow toward the left knee. Return to the starting position and
repeat, bringing the left elbow toward the right knee.
Abdominal Side Crunch
The abdominal side crunch focuses on the muscles that allow you to bend side to
side, the oblique and quadratus lumborum musculature. These muscles are very
important for the flexibility and stability of your core.
Setup
Place a ball approximately three to four feet from a wall. Sit on the ball so
that your hips are at the apex of the ball, and your feet are against the wall.
You will need the wall to stabilize your feet against so you do not roll
forward. Lie across the ball so you are bending laterally over it.
Movement
From the supported position, begin by crunching laterally until your knees,
hips, and shoulders are all in line.
Finish
Once your body is aligned, return to the starting position. Be sure to extend
fully back over the ball.
Advanced Progression
As with the abdominal crunch, there are many variations of the side crunch. You
can progress from completing the exercise with your arms across your chest, to
placing your hands by your ears, to extending your arms over your head. You can
also add external load by holding a dumbbell in front of your chest. By using a
medicine ball to perform a side crunch throw to a partner, you can add a
ballistic component to the drill.
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.
