Playing hardball: Get rolling to tone your core muscles
Stephen Hill was ready to do a push-up.
He easily managed to propel his torso up and down with his arms, but when it came to his lower body, there was a bit of a complication — a glossy blue ball rested under his ankle.
Normally, one push-up would be an easy task for such a sturdy young lad as Hill. But the 18-year-old kept losing his balance as he tried to roll forward and rest his toes atop the ball.
And that was entirely the point.
Hill knows the best way to build muscle is to make the body uncomfortable, and the best way to do that, he says, is with exercise balls — also called Swiss balls or stability balls.
"It adds a different component," said Hill, a student at the University of South Florida. "It’s an unstable but controlled environment, which is good for your muscles."
Exercise balls have been around for decades and long ago became standard equipment in physical therapy centers. It’s only in the last few years that they’ve become ubiquitous at health clubs, such as the one where Hill was training on a recent morning.
The rubber-skinned, air-filled balls vary in size — a good fit puts the top of the ball just above a person’s knee. They are firm enough to support the weight of an exerciser. Trainers have found a myriad of uses for the balls, which can be adapted to weight training, stretching and cardiovascular exercises.
The principle is simple: The balls add the element of balance to an exercise, putting stress on the "core" muscles — the deep muscles of the abdomen and back.
"It causes instability when you’re on it — and when you’re unstable, if you pull in your core, that’s what stabilizes you," said Melissa Garthwaite, a personal trainer at Lifestyle Family Fitness in Lakeland, Fla. "On the floor, you’re completely stable and lying flat. You put the ball in there, and you’re off balance; you’re going to recruit more muscles and build the core."
The "core" consists mainly of two muscle groups: the transverse abdominus, a sheath of sinews running horizontally around the belly area, and the multifidus, a band of muscles running along the spine.
Mention "abs" and most people think of the rectus abdominus, the vertically arranged muscles that, when toned, yield the washboard or six-pack effect coveted by men. But Jack Ryals, a physical therapist at the Watson Clinic, a health-care facility with several locations in central Florida, says the less gaudy core muscles play a greater role in keeping the back stable.
"They’re not beach muscles," Ryals said. "You don’t have to be on the cover of Men’s Health to have a stable abdominal core."
That’s not to suggest the core muscles have no cosmetic effect. The transverse abdominus — the muscles used in exhaling or in drawing the belly button down and in — exerts what Ryals calls a "corset effect" and when strengthened can reduce the appearance of a pot belly.
More importantly, though, Ryals says strong core muscles reduce the likelihood of lower back problems.
Jennifer Lewis, a regular at the Lifestyle Fitness center, regarded stability balls as "just another gimmick" when they began appearing in health clubs a few years ago. But now they’re a regular part of her training sessions.
"It was so difficult at first, I just couldn’t even believe it," said the 44-year-old Lewis. "There are so many exercises you can do for your abs, and I try them, but honestly nothing works my abs as much as the ball."
On a recent morning, Lewis held a ball between her knees as she performs a set of reverse crunches — sit-ups done with the feet held aloft and knees bent. It’s a variation Lewis says she picked up from singer Janet Jackson.
"She has to keep her hamstrings and glutes (buttock muscles) tight to hold the ball," Garthwaite said as she watched Lewis. "So she’s incorporated her legs into it."
Though Lewis quickly recognized the advantages of using exercise balls, trainers say males tend to be more reluctant.
"We get that all the time," Garthwaite said. "They don’t think it’s macho at all. I had a gentleman come in the other day and say, `Please don’t make me use this thing.’ "
But the man finally agreed to work out with the ball, and afterward he marveled to Garthwaite about the difficulty it had added to each exercise.
Garthwaite pointed out a fellow trainer, Lance Small, a thick-chested 210-pounder who plays for the Lakeland Thunderbolts of the National Indoor Football League. If Small doesn’t let a sense of machismo keep him from using stability balls, she suggests, no one else should.
"A lot of people underestimate it; they look at the balls as feminine," Small said. "But I guarantee you’ll get stronger if you use them."
A few feet away, Bart Richert was in the midst of a set of exercises using no equipment except a stability ball. Resting on his knees, he braced his right forearm on the ball and lowered his chest toward the floor. Under the supervision of trainer Alan Trentham, Richert follows by balancing his belly on the ball and extending his arms into a "T" formation.
Richert, 37, explains that his left shoulder is prone to dislocations. The ball allows him to stretch the shoulder in a more controlled way than he could while lifting weights.
Hill, joined in his workout by his older brothers Dave and Doug, shows another use for the ball as he rests his lower back upon it and cranks out a set of crunches, his feet hooked under the handle of a trainer machine for stability. The demands of balancing on the ball broaden the effect of the abdominal exercise.
"You can use it for any body part, really," Hill said. "You’ve got to be creative in how you use it."
Gary White writes for The Ledger in Lakeland, Fla.
Fitness fads come and go, but every now and then, a trend comes along that actually makes sense. One such trend is a new focus on core strength — strengthening the torso for better workouts and less injuries. One effective tool for core strength is the exercise ball. Physical therapists have used them for years, but fitness experts now know they’re one of the best ways to strengthen the abs and back and increase stability. Here’s what you need to know about choosing and using an exercise ball. Choosing an Exercise Ball Before you buy a ball, make sure it’s the right size for your height. To test it, sit on the ball and make sure your knees are bent at about 90 degrees. Use this chart to find the perfect fit: 55 cm — 4-feet-11-inches to 5-feet-4-inches tall 65 cm — 5-feet-5-inches to 5-feet-11 inches tall 75 cm — 6-feet to 6-feet-7-inches tall You can find exercise balls at most discount retailers, such as Target and Wal-Mart, in sporting goods stores or online. How to Use Your Exercise Ball Exercise balls challenge by putting your body in an unstable environment. When you lie on the ball, your legs and abs immediately contract to keep you from falling off. Add an exercise to that — like a chest press or a crunch — and you’ve just increased the intensity of the movement. Bonus: Exercise balls are versatile enough to use for just about anything, including:
Weight training: Use the stability ball as your new ’weight bench’ to add difficulty to the movements and incorporate the muscles of your legs, butt and abs. Abdominal training. Doing crunches, twists and other traditional exercises on the ball adds difficulty to the movement by recruiting more muscles. Sitting around. Just sitting on an exercise ball can be a challenge and it’s a great way to improve your posture when sitting in front of a computer or watching television. Practice by sitting on it and raising one foot off the ground and balancing. When you can do that with ease, lift both feet! Playing around. It’s a workout tool, but don’t forget, it’s also a ball! Your kids will love playing with it. Just keep an eye on them so they don’t hurt themselves. Source: www.about.com