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Core Training with Stability Ball

Core Training with the Stability Ball

Introduction: Also known as the Swiss ball, the physioball the stability ball is the most versatile piece of exercise equipment to enter the fitness field in more than a decade. Was introduced over 90 years ago in the physical therapy arena helping children with cerebral palsy to maintain reflex response as well as improve their balance. Then branched out to help with neurological disorders, orthopedic and spinal injuries.
Made its appearance in the U.S. in the 1970’s and early 1980’s primarily in the PT area.
Came into the fitness field in 1992 when a couple named Mike and Stephanie Morris developed a total-body fitness program around the ball. They are the “resist-a-ball” program. After taking a survey of fitness programming trends in 2000, they found how often that respondents use the ball was 75%. Not just is specific stability ball classes but in the other portions of fitness classes as well. Today, there is a push toward exercising for “functional fitness” because our generation has watched our grandparents and parents struggle with everyday movements.

The benefits with such a valuable tool is:
· Muscular strength, endurance, cardiovascular training and flexibility training for the entire body.
· It reaches out to all skill and ability levels.
· It is challenging, FUN, lightweight, durable and low-tech (user-friendly).
· It integrates involvement of strength, flexibility and balance.
· It is designed primarily to enhance the ability to move without restriction.
· The ball supports and eases the body into proper positions.
· The ball demands any movement to be performed with correct posture. (Neutral alignment is a necessity, the stabilizer muscles of the core work to balance the body on the ball.)
· Performs and improves functional activities of daily life.
· Improves balance.
· Focuses on the core stabilizers: Improves and develops strength and tone in the abdominals, low back, and hips and pelvis.
· Improves motor control.
· Endless variety of exercises available on the ball. (cardio, strength, endurance, and flexibility.
· Can be used with any population.
· The curved surface of the ball allows for positions and movement patterns that aren’t possible on the floor.
· Can be very time-efficient.
· Laughter in class is always present.
· Use of the stability ball helps counteract boredom.
· Researchers have concluded that crunches on the ball arguably are the most effective abdominal exercise overall.

Size of the ball
Height Ball size
Under 4’6” 30 cm
4’6” to 5”0” 45 cm
5’1” to 5’6” 55 cm
5’7” to 6’2” 65 cm
Over 6’2” 75 cm

Resources for stability ball purchase:
1) www.power-systems.com/1.800.321.6975
2) www.fitness1st.com/1.800.421.1791

Storage and cleaning

Storage racks made of PVC pipe.
Net to hold balls in one area of exercise room.

Use disinfectant wipes or spray regularly since the surface can get dirty from contact with floor.

Space needed to exercise

Guidelines from ASCM state space should approximately 6 feet apart per participant or entire body’s length of space clear in all directions around the ball.

There is no preferred type of floor surface, can be wood or carpet.
However be mindful of knees on the hard surface, be sure to use mats.

Attire

1) Avoid bare skin contacting the ball surface, interferes with smooth movement.
Can stick to surface, or when sweating can become slippery. (Short-shorts and jog bras are not recommended.
2) Preferred attire: long leggings, longer shorts, cotton shirts, and tight-fitting
Clothing that is moisture wicking (ex: Nike Dri-fit) or made of materials like
Lycra, spandex or supplex.
3) Loose fitting clothing is discouraged.
4) Athletic shoes are required for proper ball use for stability and strong, safe movements on the ball. Barefoot when doing yoga or flexibility training only.

Music
Definitely needed to make this fun. Generally between 110-130 BPM is comfortable for main workout.

www.powermusic.com
www.dynamixmusic.com

Special Populations: Children
Stability Ball should emphasize fun and cooperation. Simply sitting on the ball and bouncing, performing sit-ups or push-ups can be a “ball” for kids! Just make sure they don’t get out-of-control with the bouncing of them.
Obese participants: Make sure they have more time to change position, and avoid fast or abrupt moves that require shifting of body weight. You can modify by widening their base of support or adjust the ball to their comfort.
Exercisers with Diabetes: No specific movements to avoid, just minimize stress on the feet. Ball cardio is excellent for them. Be aware of signs of hypo or hyperglycemia.
Post re-hab exercisers: “Proceed with caution” as you restore muscle balance.

Core Stability: the word core means “the central or inner part, the essence or most important part of the matter.” While stability means “the capacity of an object to return to equilibrium or to its original position after being displaced.”
(Creager & Creswell, 2000)
Core stability is the ability to stay balanced while being unbalanced, or shifting weight or moving the body from its center of gravity.
The central nervous system is the starting point for balanced movement.
Which begins with the intrinsic or core stabilizing muscles.
They most significant intrinsic muscles are the rectus abdominis, the internal/external obliques, the transverse abdominis and the erector spinae.
All actions should involve the core as the foundation for movements.

Balance: It is extremely important and is a basic skill required to maintain equilibrium and keep the body upright and able to move. It is a function of the nervous system about our body position and the need to make changes if balance is compromised.
Balance training gives exercisers the chance to maintain equilibrium so we will avoid injury, gain a quicker reaction time, respond to a sense of imbalance, and regain balance with proper form and alignment.

Biomechanics:
Correct posture involves:
Relaxed knees, a neutral pelvis, lifted chest, retracted shoulders, and a neutral head.
The ability to teach a neutral spinal alignment is important when teaching the ball.
Neutral pelvis lies somewhere between anterior and posterior without movement in the lateral direction and places minimal stress on the spine. Natural curvatures in the neck, thoracic and lumbar regions.

Programming:
Warm-up:
Should run between 5-7 minutes.
More vigorous when doing strength training/cardio.
Less vigorous when doing flexibility or yoga.
Peak training:
Based on the goals and abilities of the exercisers.
Focus on exercises to build muscle endurance, training guideline 12-20 reps per set.
Focus on exercises to strengthen muscle, 8-12 re set are recommended for each exercise. 1-3 sets are advised.
For flexibility present stretches for every major muscle group with particular attention to the muscles that tend to be tighter in most participants. Hold 30 seconds and repeat 3 to 5 times.
Cool-down:
Segment is 3-5 minutes in length
Core temp and heart rate brought down to normal.
Stretching segment, relaxation and breathing segment.

Resources for Stability Training
Books:
1) Stability Ball Training/A Guide for Fitness Professionals from the American Council on Exercise.
2) The Great Body Ball Handbook/A quick reference guide to body ball exercises.
3) Pilates on the Ball by Colleen Craig
4) Get on the Ball by Lisa Westlake
Videos:
1) ACE’s Healthy Living DVD/Stability Ball
2) Ball Blast with Helen Vanderburg
3) ABC Workout Amazing Ball Choreography by Patrick Goudeau
4) Xxtreme Strength Circuit on the Ball with Gin Miller
5) Stott Pilates Core Balance with Moira and PJ
6) Stott Pilates 3-D Balance with Moira and PJ
7) Stott Pilates Dynamic Balance with Moira and PJ
Stott Pilates Ultimate Balance with Moira & PJ

Television Shows:
1) BYUTV—Total Body Workout 6-7 a.m. M-F/ 7 a.m. Saturday
2) KBYU—-Total Body Workout 5:30-6:30 a.m. Saturdays
3) FITTV—-Cable T.V. Cathe Freiderich

Internet Websites:
1) Turnstep.com
2) Sissel.com
3) Denipreston.com
4) Ginmiller.com

Techniques and Proper Progression:
1) Wider base of support to increase balance and stability
2) Changing from flat foot to dorsiflexion challenges balance.
3) Intensity can be increased or decreased by changing the position of the ball under or over the body.
4) Changing the tempo of the timing, number of reps or speed of movement can alter the intensity of the exercise.
5) Low resistance until you are comfortable with their technique.
6) Proper spinal alignment, neutral spinal alignment.
7) Added equipment provides extra resistance, but should only be used when participant has mastered the basic ball positions.

Modifications:
1) When exercising beyond a base move, you must be able to cue exercisers back to it if too difficult.
2) Modify by adjusting position on the ball, the closer the ball is to the pivot point of movement the easier.
3) Can modify strength exercises by adjusting the amount and/or type of resistance used.
4) Can modify by widening base of support, putting hands down on to ball or floor.

Contraindicated movements:
1) Fast, ballistic movements are discouraged unless controlled deliberate manner for cardio ball class.
2) Movements that hyperflex or hyperextend a joint, forcing it beyond it’s normal range of motion.
3) It is recommended that knee flexion beyond 90 degrees be generally avoided.

Basic Positions:

Prone over the ball- need for a neutral neck, can have elbows or hands down, legs can fully extend or bent knees, abs engaged.

Supine Incline on the ball- ball is placed under the back, supporting the core and shoulders are not supported. Need for a neutral neck. Abs engaged.

Plank- ball can be placed under thighs, shins, ankles or feet, hands down on floor. Abs engaged, shoulders must be stabilized.

Side-lying- Hand placed on floor, obliques/hips supported by ball, abs engaged.

Seated- neutral spine, knees and hips in 90 degree, feet placed on floor. Abs engaged.

Against a Wall- Press lower back into ball, abs engaged, Knees do not exceed 90-degree angle.

Supine with elevated legs- imprint spine, or if strong enough in the core, a neutral spine. Abs engaged.

Prone kneeling- hands and forearms on ball/kneeling on floor, abs engaged.

Bridge on the ball- ball rests under the neck and shoulder, more stabilization is required by the rest of the body, legs extend forward, avoid splaying of the knees, abs engaged.

Bridge w/elevated legs on ball- lying supine on the floor, legs elevated onto ball, arms and hands down supporting, neck neutral, abs engaged, spine imprinted into floor, lift pelvis off and keep thighbones straight.

Exercises:

Against the Wall: (can add resistance)
1) Incline standing calf-raises
2) Squats against the wall—-one-leg, two legs, one-leg extended
Seated: (can add resistance)
1) Seated calf-raises
2) Seated Bicep Curls
3) Seated Military Presses
4) Anterior Deltoid Raises
5) Lateral Deltoid Raises
6) All Rows
7) Chest Presses
Chest Flyes
9) Balance-one leg extensions
10) One-leg extensions with Deltoid exercises
Prone: (can add resistance)
1) Reverse Flyes
2) Prone wide grip rows (elbows extended out 90 degree)
3) Prone rowing (elbows in toward torso)
4) Back extensions (hands behind neck or fingers on forehead)
5) Prone opposite arm/opposite leg raise (R leg down/ L arm down)
6) Rolling lat pull (arms extended on the floor, ball at pelvis)
7) Prone Hip extension one leg option/both leg option (elbows down on floor)

Supine-incline: (can add resistance)
1) Abdominal crunches
2) Oblique curls
3) Short range/long range crunches
4) Chest press
5) Chest flyes
6) Pelvic tilt

Bridge on the ball: (can add resistance)
1) Glut drops
2) One-sided glut drops
3) Chest flyes
4) Tricep pulldowns
5) Alligator Jaws (spinal rotation)

Supine with elevated legs:
1) Reverse Ab curls (ball between shins)
2) Ball Exchange
3) Ab crunches with legs on ball (only upper body)
4) Reverse curls (ball behind hamstrings)
5) Hip adduction (ball between calves and ankles) squeeze
6) Hip adduction (ball between knees and thighs with feet down) squeeze
7) Hip extension (upward plank)

Side-lying:
1) Side-lying oblique curls (one hand down to support)
2) One knee down/ side leg extension (forearm on ball, R knee down, L leg extended)
3) Side-lying Hip abduction (side leg raises)
Plank:
1) Pectoral push-ups (hands angled in)
2) Tricep push-ups (hands together, elbows out)
3) Plank w/ one leg (extended out to side)
4) Pike tucks (knees into chest, hips high)

Prone kneeling:
1) Prone knee pull-ins

Miscellaneous:

1) One knee-one arm row (one knee balanced on ball)
2) Kneeling pushups (kneeling on floor, stabilized ball)
3) Wrist curls and Extensions (resting forearm on ball, down on one knee)
4) 4-point balance (all fours off floor)
5) Sitting balance
6) Standing one-leg balance (one foot on ball, roll it back and forth)

Stretches:
1) Seated Lateral torso stretch (one arm up overhead, lean to opposite side, roll the ball slightly)
2) Seated passive hamstring stretch
3) Prone Child’s stretch
4) Prone Calf/soleus stretch
5) Supine with elevated legs scissor stretch
6) Supine incline hip/glute stretch (newspaper stretch)
7) Supine incline spinal traction (back-bend)
Supine with elevated legs torso stretch (windshield wipers)
9) Standing back stretch with ball (ball on thighs, round over ball, hug it)
10) Standing back stretch with ball and rotate.
11) Standing shoulder stretch (ball overhead)
12) Seated adductor stretch (straddle with ball in center)
13) Seated lat stretch (straddle, roll the ball over to one side)
14) Seated lat stretch (legs bent back together, R arm extends on the ball, left rotates towards the ball)

Weight training does increase speed

Will weight training make you slower? Absolutely NO! Weight training increases speed. Muscle contraction is responsible for body movement. Muscular weakness can make you slower. If your strength increases more than your body weight, you should be able to move faster.
Will weight training damage my joints? The answer is NO as well. Weight training will increase joint strength as long as it is done properly. It is to be performed in a smooth continuous manner.

Strength Training With The Exertube

Group Strength Training Instructors have a challenge to teach safe and effective classes using the many different pieces of equipment they have at their disposal presently.  However, these props help to provide an interesting, fun class that keep participants coming back for more and it challenges the muscle groups so that the participants see results!  To run a safe, effective and fun strength training class you, as an instructor must:

1. Perform all exercises with control and maintain strict exercise form
2. Music should reflect the need to keep the movement slow and controlled.  BPM 110-130.
3. Know your participants and their health history.
4. Choose exercises that can be modified for all levels of fitness
5. To see results or strength gains repetitions should be kept relatively low (8-12) whenever possible. Keeping the weight high and the reps low your clients will progress in strength consistently.  Beginners or new participants should start out performing higher reps with less resistance for the first two weeks.
6. Always stretch before and after the workout, with the greatest benefits occurring after the workout.
7. Always give clear instructions to safely teach correct form, a simple method of review is head to toe or toe to head approach.
8. Participants need to know they are executing the proper form so provide feedback sensitively!
9. Make transitions smooth and clear.
10. Acknowledge all of your students and make class FUN!

Benefits

• Increased muscle fiber size
• Increased tendon tensile strength
• Increased bone strength
• Increased ligament tensile strength
• Increased contractile strength
• Reduced injury risk
• Posture Improvement
• Improves physical working capacity and appearance
• Increased metabolic function
• Improves real-life tasks that require strength

Equipment

The nature of the elastic resistance or tubing causes the intensity to increase as the band lengthens, so it is variable resistance vs. the weight of dumbbells stays constant throughout the range of motion.

Exercise props such as mats, benches or stability balls are used for more than comfort and to intensify the workout.

Easy to store.

Attire

Cross-training shoes and comfortable clothing.

Cautions and Guidelines

1)     Elastic resistance places different stress on the joints than the weight. There is less force on the joint at the beginning of the execution and more force on the joint at the end of execution.

2)     Perform more complex and challenging exercises at the beginning before fatigue.

3)     Lift slowly through the ROM.  Lifting quickly places excessive stress on the muscles, tendons and ligaments during the initiation of movement.

4)     Design a program that used each major muscle group to ensure balanced muscle development.

5)     8-12 reps with 70 to 80% of maximum resistance are optimal.

6)     When a client can easily perform 12 or more reps with proper form, it is time to increase the workload by about 5%.

7)     Muscle rebuilding typically requires 48 hours between strength workouts.

Allow full recovery.

8)     Perform each exercise through full ROM.

Modifications

1)      Lever Changes: shorten to decrease intensity by bending the elbow or place the weight closer to the joint that is moving.   Or to increase intensity, lengthen the lever or move the weight farther from the joint that is moving.

2)      Active rest: to increase intensity decrease the amount of rest between sets or reps and conversely, to decrease intensity perform fewer reps or alternate sides and rest longer between sets.

3)      External resistance: To increase intensity increase resistance, shorten the band or choose a band with greater resistance.  To decrease the intensity reduce the resistance by lengthening the band or choose a band with lighter resistance.

4)      Tempo will also add intensity and muscle reaction.

Programming

Warm-up—gradual warm-up to physically and psychologically prepare participants for workout.  The focus should be on joint preparation and rehearsal of the movements used in class.

Exercise sequencing-1) upper/lower, 2) large muscle groups to small, and 3) agonist/antagonist (opposing muscle groups).

Plan transitions from standing to floor.

Cool-down- general guideline 5-10 minutes long so a to facilitate active recovery.

Resources

1) 2^nd Edition Group Strength Training by Richard J. Seibert   a guide for fitness professionals from the American Council on Exercise.    www.healthylearning.com

2)      SPRIproducts.com

3)      CIAvideo.com

4)       Stottpilates.com

5)      Sissel.com

6)      Deniprestonfitness.com

7)      Turnstep.com

Television:

1) BYUTV Total Body Workout   5-6 a.m. M-F,  10-11 a.m., 7-8 a.m. Sat.

2) KBYU    Total Body Workout    5:30-6:30 a.m.   Sat.

3) FITTV    Cable channel in your area   Cathe Friedrich, Caribbean Workout, and All-Star Workout.

Music resource:

www.powermusic.com

www.dynamixmusic.com

Exercises

Chest press: Supine position, resistance placed behind back, abs engaged throughout exercise, press arms up prior to locked elbows (approx a 90-degree angle)

Standing position, resistance placed behind back and under armpits, abs engaged, press arms forward, pull back, elbows 90-degree angle.   Can use a partner, or be done on bench in incline or decline or stability ball.

Chest fly:  Supine position, resistance placed behind back and under armpits, abs engaged, palms facing each other, elbows in slight flexion, arms extend directly above your shoulders with elbow slightly bent, lower to about 90 degrees.  Emphasizing the adduction/abduction.

Standing position, resistance behind back, abs engaged, same as in supine position.  Can be done on the bench in incline or decline or stability ball.

Push-ups: Executed with knees down or up in plank.  Place band behind back and handles at hands with proper resistance.  Abs engaged, hands slightly shoulder width apart, lower to approx. 90-degree angle of elbows return to start.

Shoulder Shrug: Standing position, band under one foot or both, feet apart or together.  Elevate shoulders and slightly retract the scapulae then return to start.

Relax upper arms and keep chest open.   To intensify can use bench with band underneath.

Upright row: Standing, band under one foot or both.  Can also be done seated on floor or bench with band wrapped around feet.  Retract and depress the scapulae.  Lead with elbows and raise the arms until upper arms are shoulder height. (Error is lifting elbows too high.)

Single-arm lat pulldown: Holding band in hands, arms overhead, Shoulders relaxed, neutral wrists, abs engaged, bend knees slightly, feet shoulder width apart, pull-down to one side with one arm until elbows is next to torso. Then return to start.  Other side. Keep hand in peripheral vision at all times.

Seated rows: Low, Mid, Upright: Low row: seated on floor or bench.  Band wrapped around feet, legs extended in front, knees can be bent, abs engaged, neutral spine, retract the scapulae, palms facing one another, pull the band back, adduct shoulder blades together keeping elbows beside ribs, return to starting position.

Mid row:  Same as above with exception of palms facing the floor, drawing elbows back below shoulder height at 90 degree angle.

Upright row: Same as above with both hands holding both handles together, drawing upward toward chin with elbows not exceeding should height.

Front Deltoid Raise: Standing with band anchored by one or both feet. Abs engaged, elbows slightly bent, feet apart shoulder distance or one foot in front, knees bent, raise arms forward to shoulder height and return to start.

Lateral Deltoid Raise: Same as above, with the action of arms abducting to the sides to shoulder height then return to start.

Overhead Press: Standing with band anchored under one or both feet. Hands slightly above shoulder height, elbows flexed, engage abs, feet shoulder width apart, bend the knees slightly. Press hand overhead until elbows are extended then return to start.  Can do this one arm at a time with band under same foot.

Posterior Shoulder Extension: Standing with one foot in front, band securely under front foot.  Hinge forward at torso about 45 degrees, palms facing inward, engage abs, retract the scapula, abduct the arm to shoulder height and lower to starting position.

Can be done on bench or stability ball.

External shoulder rotation: Can be done seated or standing, holding band in both hands, engage abs, elbows stabilize against ribs, rotate both arms through full ROM. (open and close).  Avoid extra movement in the shoulders, back or spine.

Internal shoulder rotation: Seated with band secured around extended foot.  If right leg is extended, the left hand holds on the handle of band and is rotated internally toward the right body, then return to start.  Keep body stationary.

Overhead triceps press: Seated on bench or stability ball or standing.  Band anchored under staggered foot in standing, or one hand overhead with band in R hand and one behind back holding bank in L hand for resistance.   Abs engaged, elbows aligned with the shoulders, keep upper arm stationary throughout the entire exercise, extend the elbows and lift the resistance above the head return to start.

Triceps kickback: Standing with band anchored under front foot. With handles in both hands, extend the shoulder rearward until upper arm is parallel with the floor, elbow is flexed, palms facing one another, contract the triceps until elbows almost fully extend.  Return to start.

Bicep Curls: Standing with band anchored under one or both feet.  Feet can be hip distance apart for more intensity or together for decreased intensity.  Knees slightly bent, abs engage, neutral spine, begin with arms down to sides, curl up with elbows stabilizing next to torso throughout the movement.  Avoid overgripping the handles.

Can be done on the ball with feet hip width apart anchoring the band.

Squats: Band secured under feet hip width apart with handles at upper thighs with wrists in neutral position for decreased resistance, with hands at hips for more intensity and with handles at shoulders.  Neutral spine, abs engaged, lower body with hips moving back as if sitting in a chair.  Weight directly over the heels or mid-foot. Lower to approx 90 degrees of knee flexion return to start.

Outer Thigh lift: Standing with band anchored under both feet.  Use same squat form adding an abduction of the leg through a full range of motion.  Keep knees soft and abs engaged.   Can be done side-lying.

Inner Thigh lift: Standing or side-lying.  Holding handles in each hand, wrap around one foot and with abs engaged, stabilize pelvis and spine, move leg across the front of body in full range of motion, externally rotating the thigh or heel faces ceiling.

Cellulite

Ah, the Cellulite we have, what to do? It is the same fix you hear almost every article, are we seeing a common thread here? It’s called the basics.   Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet.

The important message of this blog is there is actual proof that this is the case. Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite (Perigee, 2003), designed a cellulite-reduction program that includes 20 minutes of strength training with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70 percent to 80 percent of maximal heart rate. This program is followed three days per week, although participants can always do more cardio.

Participants in an eight-week study of Westcott’s program lost about 1 pound per week or about 10 pounds after two months. When participants combined the exercise program with good eating habits (a food pyramid–based diet consisting of either 1,600, 2,220 or 2,800 calories), they doubled the fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component).

Have a plan

“If success is a journey, not a destination, then change is a process, not an event!”

Boy, if that isn’t the truth.  So let’s take a look on how that applies to the simple small changes we can make to make a successful change.

Calories count!!! So take control of your portions and most importantly pay attention to the little “bites”!!

Physical Activity is a must!!   It takes 60 minutes of cardio to maintain, 3-5 times a week and 90 minutes to weight loss! Get sweating!

Keep a journal!  That spells accountability. Remember eating just 100 extra calories a day will cause a weight gain of 10 pounds in a year!

Focus on fruit, vary your veggies, get your calcium, go lean on protein and know limits on fats!!!

Don’t go on diets that you will eventually go off!

Have a plan!  For breakfast, lunch and dinner!  Especially breakfast, you need to eat it in order to lose weight!

I’m sure I could go on and on, but for now, focus on the small changes that will make for a successful change!

Core Training On The Stability Ball

Also known as the Swiss ball, the physioball the stability ball is the most versatile piece of exercise equipment to enter the fitness field in more than a decade.   Was introduced over 90 years ago in the physical therapy arena helping children with cerebral palsy to maintain reflex response as well as improve their balance.  Then branched out to help with neurological disorders, orthopedic and spinal injuries.

Made its appearance in the U.S.  in the 1970’s and early 1980’s primarily in the PT area.

Came into the fitness field in 1992 when a couple named Mike and Stephanie Morris developed a total-body fitness program around the ball. They are the “resist-a-ball” program.  After taking a survey of fitness programming trends in 2000, they found how often that respondents use the ball was 75%.  Not just is specific stability ball classes but in the other portions of fitness classes as well. Today, there is a push toward exercising for “functional fitness” because our generation has watched our grandparents and parents struggle with everyday movements.

The benefits with such a valuable tool is:

• Muscular strength, endurance, cardiovascular training and flexibility training for the entire body.
• It reaches out to all skill and ability levels.
• It is challenging, FUN, lightweight, durable and low-tech (user-friendly).
• It integrates involvement of strength, flexibility and balance.
• It is designed primarily to enhance the ability to move without restriction.
• The ball supports and eases the body into proper positions.
• The ball demands any movement to be performed with correct posture. (Neutral alignment is a necessity, the stabilizer muscles of the core work to balance the body on the ball.)
• Performs and improves functional activities of daily life.
• Improves balance.
• Focuses on the core stabilizers:  Improves and develops strength and tone in the abdominals, low back, and hips and pelvis.
• Improves motor control.
• Endless variety of exercises available on the ball.  (cardio, strength, endurance, and flexibility.
• Can be used with any population.
• The curved surface of the ball allows for positions and movement patterns that aren’t possible on the floor.
• Can be very time-efficient.
• Laughter in class is always present.
• Use of the stability ball helps counteract boredom.
• Researchers have concluded that crunches on the ball arguably are the most effective abdominal exercise overall.

Size of the Ball

Height                                            Ball size

Under 4’6”                                           30 cm

4’6” to 5”0”                                         45 cm

5’1” to 5’6”                                          55 cm

5’7” to 6’2”                                          65 cm

Over 6’2”                                             75 cm

Resources for stability ball purchase:

1)      www.power-systems.com/1.800.321.6975

2)      www.fitness1st.com/1.800.421.1791

Storage and Cleaning

Storage racks made of PVC pipe.

Net to hold balls in one area of exercise room.

Use disinfectant wipes or spray regularly since the surface can get dirty from contact with floor.

Space Needed to Exercise

Guidelines from ASCM state space should approximately 6 feet apart per participant or entire body’s length of space clear in all directions around the ball.

There is no preferred type of floor surface, can be wood or carpet.

However be mindful of knees on the hard surface, be sure to use mats.

Attire

1)      Avoid bare skin contacting the ball surface, interferes with smooth movement.

Can stick to surface, or when sweating can become slippery. (Short-shorts and jog bras are not recommended.

2)      Preferred attire:  long leggings, longer shorts, cotton shirts, and tight-fitting

Clothing that is moisture wicking  (ex: Nike Dri-fit) or made of materials like

Lycra, spandex or supplex.

3)      Loose fitting clothing is discouraged.

4)      Athletic shoes are required for proper ball use for stability and strong, safe movements on the ball.  Barefoot when doing yoga or flexibility training only.

Music

Definitely needed to make this fun.  Generally between 110-130 BPM is comfortable for main workout.

www.powermusic.com

www.dynamixmusic.com

Special Populations

Children: Stability Ball should emphasize fun and cooperation. Simply sitting on the ball and bouncing, performing sit-ups or push-ups can be a “ball” for kids!  Just make sure they don’t get out-of-control with the bouncing of them.

Obese participants: Make sure they have more time to change position, and avoid fast or abrupt moves that require shifting of body weight.  You can modify by widening their base of support or adjust the ball to their comfort.

Exercisers with Diabetes: No specific movements to avoid, just minimize stress on the feet.  Ball cardio is excellent for them. Be aware of signs of hypo or hyperglycemia.

Post re-hab exercisers: “Proceed with caution” as you restore muscle balance.

Core Stability

The word core means “the central or inner part, the essence or most important part of the matter.”  While stability means “the capacity of an object to return to equilibrium or to its original position after being displaced.”

(Creager & Creswell, 2000)

Core stability is the ability to stay balanced while being unbalanced, or shifting weight or moving the body from its center of gravity.

The central nervous system is the starting point for balanced movement.

Which begins with the intrinsic or core stabilizing muscles.

They most significant intrinsic muscles are the rectus abdominis, the internal/external obliques, the transverse abdominis and the erector spinae.

All actions should involve the core as the foundation for movements.

Balance

It is extremely important and is a basic skill required to maintain equilibrium and keep the body upright and able to move.  It is a function of the nervous system about our body position and the need to make changes if balance is compromised.

Balance training gives exercisers the chance to maintain equilibrium so we will avoid injury, gain a quicker reaction time, respond to a sense of imbalance, and regain balance with proper form and alignment.

Biomechanics

Correct posture involves:

Relaxed knees, a neutral pelvis, lifted chest, retracted shoulders, and a neutral head.

The ability to teach a neutral spinal alignment is important when teaching the ball.

Neutral pelvis lies somewhere between anterior and posterior without movement in the lateral direction and places minimal stress on the spine.  Natural curvatures in the neck, thoracic and lumbar regions.

Programming

Warm-up:

Should run between 5-7 minutes.

More vigorous when doing strength training/cardio.

Less vigorous when doing flexibility or yoga.

Peak training:

Based on the goals and abilities of the exercisers.

Focus on exercises to build muscle endurance, training guideline 12-20 reps per set.

Focus on exercises to strengthen muscle, 8-12 re set are recommended for each exercise. 1-3 sets are advised.

For flexibility present stretches for every major muscle group with particular attention to the muscles that tend to be tighter in most participants. Hold 30 seconds and repeat 3 to 5 times.

Cool-down:

Segment is 3-5 minutes in length

Core temp and heart rate brought down to normal.

Stretching segment, relaxation and breathing segment.

Resources for Stability Training

Books:

1)      Stability Ball Training/A Guide for Fitness Professionals from the American Council on Exercise.

2)      The Great Body Ball Handbook/A quick reference guide to body ball exercises.

3)      Pilates on the Ball by Colleen Craig

4)      Get on the Ball by Lisa Westlake

Videos:

1)      ACE’s Healthy Living DVD/Stability Ball

2)      Ball Blast with Helen Vanderburg

3)      ABC Workout Amazing Ball Choreography by Patrick Goudeau

4)      Xxtreme Strength Circuit on the Ball with Gin Miller

5)      Stott Pilates Core Balance with Moira and PJ

6)      Stott Pilates 3-D Balance with Moira and PJ

7)      Stott Pilates Dynamic Balance with Moira and PJ

8)      Stott Pilates Ultimate Balance with Moira & PJ

Television Shows:

1) BYUTV—Total Body Workout    5-6, 10-11 a.m. M-F/ 9 a.m. Saturday

2) KBYU—-Total Body Workout    5:30-6:30 a.m. Saturdays

3) FITTV—-Cable T.V.  Cathe Freiderich

Internet Websites:

1)      Turnstep.com

2)      Sissel.com

3)      Deniprestonfitness.com

4)      Ginmiller.com

Techniques and Proper Progression

1)      Wider base of support to increase balance and stability

2)      Changing from flat foot to dorsiflexion challenges balance.

3)      Intensity can be increased or decreased by changing the position of the ball under or over the body.

4)      Changing the tempo of the timing, number of reps or speed of movement can alter the intensity of the exercise.

5)      Low resistance until you are comfortable with their technique.

6)      Proper spinal alignment, neutral spinal alignment.

7)      Added equipment provides extra resistance, but should only be used when participant has mastered the basic ball positions.

Modifications

1)      When exercising beyond a base move, you must be able to cue exercisers back to it if too difficult.

2)      Modify by adjusting position on the ball, the closer the ball is to the pivot point of movement the easier.

3)      Can modify strength exercises by adjusting the amount and/or type of resistance used.

4)      Can modify by widening base of support, putting hands down on to ball or floor.

Contraindicated Movements

1)      Fast, ballistic movements are discouraged unless controlled deliberate manner for cardio ball class.

2)      Movements that hyperflex or hyperextend a joint, forcing it beyond it’s normal range of motion.

3)      It is recommended that knee flexion beyond 90 degrees be generally avoided.

Basic Positions

Prone over the ball- need for a neutral neck, can have elbows or hands down, legs can fully extend or bent knees, abs engaged.

Supine Incline on the ball: A ball is placed under the back, supporting the core and shoulders are not supported. Need for a neutral neck. Abs engaged.

Plank- ball can be placed under thighs, shins, ankles or feet, hands down on floor.  Abs engaged, shoulders must be stabilized.

Side-lying- Hand placed on floor, obliques/hips supported by ball, abs engaged.

Seated- neutral spine, knees and hips in 90 degree, feet placed on floor.  Abs engaged.

Against a Wall- Press lower back into ball, abs engaged, Knees do not exceed 90-degree angle.

Supine with elevated legs: imprint spine, or if strong enough in the core, a neutral spine. Abs engaged.

Prone kneeling- hands and forearms on ball/kneeling on floor, abs engaged.

Bridge on the ball- ball rests under the neck and shoulder, more stabilization is required by the rest of the body, legs extend forward, avoid splaying of the knees, abs engaged.

Bridge w/elevated legs on ball: lying supine on the floor, legs elevated onto ball, arms and hands down supporting, neck neutral, abs engaged, spine imprinted into floor, lift pelvis off and keep thighbones straight.

Exercises

Against the Wall: (can add resistance)

1)      Incline standing calf-raises

2)      Squats against the wall—-one-leg, two legs, one-leg extended

Seated: (can add resistance)

1)      Seated calf-raises

2)      Seated Bicep Curls

3)      Seated Military Presses

4)      Anterior Deltoid Raises

5)      Lateral Deltoid Raises

6)      All Rows

7)      Chest Presses

8)      Chest Flyes

9)      Balance-one leg extensions

10)  One-leg extensions with Deltoid exercises

Prone: (can add resistance)

1)      Reverse Flyes

2)      Prone wide grip rows  (elbows extended out 90 degree)

3)      Prone rowing  (elbows in toward torso)

4)      Back extensions  (hands behind neck or fingers on forehead)

5)      Prone opposite arm/opposite leg raise  (R leg down/ L arm down)

6)      Rolling lat pull    (arms extended on the floor, ball at pelvis)

7)      Prone Hip extension one leg option/both leg option  (elbows down on floor)

Supine-incline: (can add resistance)

1)      Abdominal crunches

2)      Oblique curls

3)      Short range/long range crunches

4)      Chest press

5)      Chest flyes

6)      Pelvic tilt

Bridge on the ball:  (can add resistance)

1)      Glut drops

2)      One-sided glut drops

3)      Chest flyes

4)      Tricep pulldowns

5)      Alligator Jaws  (spinal rotation)

Supine with elevated legs:

1)      Reverse Ab curls (ball between shins)

2)      Ball Exchange

3)      Ab crunches with legs on ball (only upper body)

4)      Reverse curls (ball behind hamstrings)

5)      Hip adduction (ball between calves and ankles) squeeze

6)      Hip adduction (ball between knees and thighs with feet down) squeeze

7)      Hip extension (upward plank)

Side-lying:

1)      Side-lying oblique curls  (one hand down to support)

2)      One knee down/ side leg extension  (forearm on ball, R knee down, L leg extended)

3) Side-lying Hip abduction  (side leg raises)

Plank:

1)      Pectoral push-ups  (hands angled in)

2)      Tricep push-ups   (hands together, elbows out)

3)      Plank w/ one leg  (extended out to side)

4)      Pike tucks  (knees into chest, hips high)

Prone kneeling:

1)      Prone knee pull-ins

Miscellaneous:

1) One knee-one arm row    (one knee balanced on ball)

2) Kneeling pushups   (kneeling on floor, stabilized ball)

3) Wrist curls and Extensions  (resting forearm on ball, down on one knee)

4) 4-point balance   (all fours off floor)

5)      Sitting balance

6)      Standing one-leg balance  (one foot on ball, roll it back and forth)

Stretches:

1) Seated Lateral torso stretch  (one arm up overhead, lean to opposite side, roll the ball slightly)

2)      Seated passive hamstring stretch

3)      Prone Child’s stretch

4)      Prone Calf/soleus stretch

5)      Supine with elevated legs scissor stretch

6)      Supine incline hip/glute stretch  (newspaper stretch)

7)      Supine incline spinal traction  (back-bend)

8)      Supine with elevated legs torso stretch  (windshield wipers)

9)      Standing back stretch with ball  (ball on thighs, round over ball, hug it)

10)   Standing back stretch with ball and rotate.

11)  Standing shoulder stretch  (ball overhead)

12)  Seated adductor stretch  (straddle with ball in center)

13)   Seated lat stretch  (straddle, roll the ball over to one side)

14)   Seated lat stretch  (legs bent back together, R arm extends on the ball, left rotates towards the ball)

Why Pilates Is Difficult

At first I thought Pilates wasn’t very difficult due to the number of reps that was recommended.  HOWEVER, Pilates was founded on the principle of control.  Which in Pilates words “ contrology begins with mind control over the body.”  This is one reason why Pilates did not recommend executing a high number of repetitions of each exercise.  The idea of few repetitions with high level on control and concentration provides the best training and results.  Pilates writes, “Concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value.  When you correctly execute these exercises as second nature or as a subconscious reaction, then these exercises will reflect grace and balance in all your daily routines.

Let’s face it when doing Pilates correctly it is dang hard!!!!

How To Spot A Fad

Hey everyone, ever wonder sometimes if you are participating in a FAD??? Well, here is how to spot a fad!!

1. It will promise a large or fast weight loss (more than 1-2 pounds per week.)
2. Does not include suggestions to consult with your doctor or a registered dietition.
3. Encourages you to eliminate food groups (such as grains) or eat from them in a limited way.
4. Offers rigid menu’s that don’t consider your likes, dislikes or your lifestyle.
5. Neglects active living or lifestyle changes.
6. Provides far fewer calories than what is needed for an energized healthy lifestyle (less than 800-1000 calories per day).
7. Contradicts what most trusted health professionals say.
8. Depends on special products, supplements or treatments.
9. Has miraculous claims.
10. Relies on testimonials.

These are good solid suggestions as to what to look for in a fad or passing diet.  I have found it is all in the BASICS: exercise, eat right, drink water, and get plenty of rest.  Those are the lifestyle changes that really work and are lasting!

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