There is a lot of core work here to contain
balance on stability ball.
Barbell squats while
balancing on a stability ball, single - arm - single - leg - rotating - kettlebell - clean - with - jump - press - into - handstand - push - ups, etc are little more than overly - complicated, dangerous circus acts that are not only impossible to master, but also prevents proper progression and intensity which limits any beneficial results you would get.
Stability exists on a continuum with machines at one end, and lifting free weights while
balancing on a stability ball at the other end.
Not exact matches
Using a fit
ball on a regular basis will improve your posture, core
stability,
balance and increase your calorie burn throughout the day.
When you crunch
on a
stability ball, the
ball will slightly move underneath you and your core muscles will work harder to help you maintain your
balance.
First, there is an added
balance challenge when you do crunches
on a
stability ball.
Equipment that challenges your
balance, such as sitting
on a
stability ball can also have long - term positive effects.
First, abdominal exercises
on the
ball challenge your
balance and can lead to improvements in core
stability, and Second, lying
on the
ball increases the range of motion of crunches and can lead to greater improvements in strength.
You can do hip thrust exercises
on the floor, or for more of a
balance challenge,
on a
stability ball.
or a weight circuit with my trainer who i would see once a week, my trainer likes to focus
on whole body exercises like pull ups dip, lunges, squats, hack squats, dead - lifts and lots of core training
on the
stability ball and
balance ball.
To begin with I suggest you startfunctional exercises using your body weight only before moving
on to using weights or
stability balls etc as you want to ensure you can complete the exercise with your own bodyweight first, you will be surprised how many people have little core strength and
stability and this can have a big effect
on your
balance.
The
balance issue takes away from the total weight that can be used, and thus a trainee would almost always benefit more from performing the lift
on a stable surface than performing it with a
stability ball (e.g. a bench press vs. a
stability ball chest press).
Obviously, COD ability is performed
on the ground and not when standing
on a
stability ball, so we are probably not going to expect superior improvements from
balance training.
Crunches
on a
stability ball also add a
balance challenge that effectively targets your core.
The fact that your
balancing on a medicine
ball means that you are incorporating your
stability muscles and makes it more difficult.
Exploring the effect of
stability on erector spinae muscle activity, Saeterbakken et al. (2013) compared the bench press performed with loads equal to the 6RM
on a stable bench, a
balance cushion and a swiss
ball.
I've got a
stability ball so I can just basically do some
balancing base exercises
on that, I do a lot of hip hikes and the abdominal work using the
stability ball.