“GET ON THE BALL” For Strength Training

by Darline Turner Lee, Physician Assistant, ACSM Exercise Specialist

Article Last Reviewed: Sept. 9, 2006

You may have noticed some rather large, rubber balls scattered about your fitness facility, or seen trainers working with clients on them and wondered, “What the heck are those giant balls used for?”

Swiss balls, Physioballs, Fit balls and Stability Balls are names used for these very versatile pieces of equipment. Originally used in Europe, the ball was used in physical therapy settings for treatment of neurological disorders and spinal injuries. The trend reached the United States in the 1960’s when physical therapists began using the balls for rehabilitation of back injuries, chronic back pain and strengthening. Sports trainers used the ball as a way to condition athletes during active and off-season training. In the early 1990’s, the ball received wide recognition in the fitness industry when Mike and Stephanie Morris launched their Resist-A-Ball® training programs to health and fitness instructors and trainers at the World Idea fitness conference in 1993. Currently the Resist-A-Ball® training programs are the premier training programs for health and fitness instructors and personal trainers in the U.S.

The beauty of the stability ball is its ability to specifically target the core muscles during training. The core muscles are the muscles of the abdomen, lower back, pelvis and hips that essentially hold us upright and allow us to walk, pivot, bend and extend. When these muscles are conditioned, one exhibits improved posture, increased flexibility, increased central muscular tone and pelvic floor strength. So what does this mean in English?

The Back-It is estimated that 15% of the population will experience low back pain at some time. Many will develop chronic, recurrent low back pain as a result. Stability ball exercises use the back muscles to strengthen the paravertebrals, the muscles that run along either side of the vertebral column, as well as the muscles of the low back. When your back muscles are strong you are able to stand up straighter. You’ll develop increased flexibility increased your range of motion, and be able to engage in a broader range of activities with less risk of injury to your back. If you’ve already had an injury to your back, working the paravertebrals and low back muscles will help prevent re-injury.

The Abdominals-Everyone wants to know how to get a “washboard” stomach or “six pack”. While diet plays an important role, exercises that target the abdominal muscles are critical. Crunches done on the stability ball are one of the top 3 most effective ways to strengthen and tone the abdominal muscles, isolating the abdominal muscles so that they do maximum work during abdominal exercises. The ball supports a
persons weight and cradles their body so that the low back is protected and the abdominals do the work. The ball enables one to do targeted exercises for the transverse abdominals, the muscles that run across the lower abdomen. In men, this site becomes the “beer belly”. In women, it’s particularly problematic following pregnancy and delivery. Strong transverse abdominals will give the tight, slim profile as well as relief from weak bladder symptoms.

The Pelvis-Following pregnancy and childbirth, many women note a laxity in the muscles of the pelvic floor. The rigors of labor and delivery leave some women with prolapsing bladders or uteri. Many women experience involuntary loss of urine or stools following childbearing because the muscles surrounding the urethral and rectal sphincters have stretched beyond their limits.

Hysterectomy can further weaken the core. The displacement of organs following removal of the uterus can cause the same abdominal “pooch” as pregnancy, and similar problems with involuntary loss of urine and/or stool. Typically the bladder is resuspended during the surgery, but this doesn’t always resolve bladder weakness. Surgical repair of the rectum often results in less than satisfactory results.

Exercises that strengthen the pelvic floor help alleviate all of the above symptoms. And there is an added benefit. Women who have toned pelvic floor muscles and who can voluntarily flex their pelvic floor muscles (by doing Kegel and other exercises) report enhanced sexual response.

The Hips-Our society moves primarily in the forward plane. As a result, we tend to have highly developed thigh muscles and poorly developed muscles in the rest of our hips and pelvis. Stability ball exercises for the hips and thighs are done in numerous positions. Every time the ball is moved to a different position, a different muscle group is targeted. As one learns to maneuver the ball between the legs and feet, the muscles of the hips and inner thighs are conditioned. The result is toned hips and thighs and the resolution of flabby inner thighs and “saddle bags.”

If you’ve never tried this versatile piece of equipment, I encourage you to broaden your horizon and strengthen your core in a whole new and different way. The exercises are easy to learn and can be done in the privacy and comfort of your own home. All you need is a ball and you’re on your way!