Vital - distributed monthly within the Detroit Free Press & The Detroit News. Also available free in hundreds of local racks

« Articles

Fitness Fix of the Month

Stability ball exercises

Photos by Daniel Lippitt

Perhaps you found one under the tree this Christmas or have one sitting in your basement. Maybe you’ve seen it at the gym but aren’t quite sure what to do with something that looks like a giant, rubber beach ball.

Whatever the case may be, there’s no better time than winter, when indoor exercise is sometimes the only option, to give the stability ball a try. Also known as a Swiss ball, sports ball or body ball, this larger yet lighterweight counterpart to the medicine ball can add many benefits to your exercise routine.

Because the body has to respond to the ball’s instability to remain balanced while exercising, more muscles are engaged during a workout. Stability ball exercises are especially useful for engaging the core body muscles – abdominal and back – that are important to good posture.

When working with a stability ball, be conscious of form and balance. Make sure you do it right and do it safely. Balance is what keeps the core engaged. Speed is not important when doing these exercises.

You can go through this entire routine two to three times per week, resting a day in between workouts. An example would be to follow the routine Monday, Wednesday and Friday and take a light walk and stretch Tuesday and Thursday.

PUSH-UP

Start with the ball under or at about the knees. Slowly lower your body to the ground, being careful not to go deeper than a 90-degree bend at the elbow. Raise your body up, without locking the elbows.

For a more advanced version, begin with the ball placed farther back toward the feet, making sure to keep the back straight.

Beginners do 2 sets of 10-12. When you can do 12 easily, move to the more difficult version.

(Works chest, triceps and abdominals)

SQUATS

With the ball between the lower back and wall, slowly lower your body until your knees are bent at a 90-degree angle. It is important to not go any further. Slowly stand back up, stopping short of locking your knees.

For a more advanced version, at the top of the movement, raise one leg off the ground and bring your knee to your chest, while leaning slightly toward the foot that’s on the ground. Lower leg, squat again and switch legs at the top. This is one repetition.

Do 3 sets of up to 20 per side.

(Works quadriceps, gluteals and hamstrings)

WALKING PUSH-UP

(For advanced exercisers) Begin with the ball about knee level. Walk out until ball is near your feet and do one pushup. Walk your hands back to the starting position and do another. This is one repetition.

Do 2 sets of 10.

(Works chest, triceps and abdominals)

TRICEPS PUSH-UP

Stabilize the ball against a wall. Position your upper body so that the sternum area, not the chest, leads toward the ball as you lower yourself down toward the ball while in a push-up position. Keep elbows tight and close to the body, and your back straight. Rise back up for one repetition.

Do 2 sets of 10-12.

(Works triceps)

ABDOMINAL ROLLOUT

Use same starting position as the walking push-up, with ball between the feet and knees. Use your legs to roll the ball toward you by pulling the knees in toward the chest, moving slowly. The hips will go up in the air, causing the abs to contract. Roll legs back down to starting position for one repetition.

Do 2 sets of 15-20.

(Works abdominals)

STAGGERED SUPERMAN

Lie on the ball, facing the ground, legs and arms spread apart. Slowly lift right arm and left leg off the ground, making sure to keep head down and neck from arching. Hold for one count and lower arm and leg. Once left foot is on the ground, repeat using left arm and right leg. This is one repetition.

Do 2 sets of 10 each side, or 20 total.

(Works lower back)

HAMSTRING ROLLOUT

While on your back, place ball at the top of your calves (behind your knees) with straight legs. Allow your body to go straight from shoulders to feet. Bend legs and raise hips as you pull the ball beneath you. Return to starting position for one repetition.

Do 2 sets of 15-25

(Works hamstrings, gluteals and lower back)

CRUNCHES (WITH OBLIQUE OPTION)

Position yourself with ball just above small of the back, feet on the floor, legs bent and hands clasped behind neck. Crunch your body up toward the ceiling, making sure to look up, not out toward feet.

To engage the obliques, pause at the top of the crunch, raise one leg up, and slowly twist the opposite arm toward that leg. Lower and repeat with the other side. Make sure to move slowly and maintain balance.

Do 3 sets of 20 flat crunches, or 2 sets of 12 twists per side, for 24 total.

(Works abdominals and obliques)

Exercises designed and demonstrated by Jeff Watters, founder of Watters Performance Enhancement, which provides intense fitness programs such as Motor City Bootcamp, a year-round outdoor strength and conditioning program that meets five days per week in Birmingham.

Watters is also a boxing and varsity football coach and a former professional boxer, semi-pro football player and sponsored mountain biker.