These pikes can also be
performed on a stability ball or with a Power Wheel.
For instance, barbell squats should NEVER be
performed on a stability ball.
Not exact matches
Another study from that year looked at circuit training
performed with either stable exercises or movements done
on a Bosu
ball (half a
stability ball, with the other half flat surface) and a suspension trainer.
The obliques also work at maximum capacity when you
perform side crunches
on a
stability ball or side planks.
Remember when
performing dumbbell exercises
on a
stability ball, your
ball should be able to support your weight and the added equipment weight.
Each exercise in this free exercise
ball routine is
performed on a large
stability ball.
The
stability ball has an advantage to many of the exercises traditionally
performed on the floor such as the crunch.
Crunches — Whether done
on a
stability ball or the floor,
performing a 45 degree crunch is effective for strengthening the abs.
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).
Performing push - ups with your feet
on a
stability ball will sculpt your abs more than a typical push - up.
How to make it work: Unstable training (such as
performing a pushup with your hands
on a
stability ball or 2 medicine
balls) does result in a decrease in force production, which prevents maximum motor unit recruitment.
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.
There are several factors that can be altered during press up performance, including posture (i.e. elevation of feet and / or hands) and hand position (i.e. width of hand placement), instability (i.e.
performing the exercise
on a
stability ball), and loading (e.g. using elastic resistance bands).
Exploring the effect of
stability, Saeterbakken & Fimland (2013) investigated the effect of
performing the bench press
on a stable bench,
stability cushion or Swiss
ball on pectoralis major muscle activity.
Assessing the effect of surface
stability, Norwood et al. (2007) compared the bench press
performed with varying degrees of instability (bench, feet
on a BOSU
ball, the upper body
on a Swiss
ball, both feet
on a BOSU
ball and upper body
on a Swiss
ball).
Assessing the effect of
stability, Saeterbakken & Fimland (2013) explored the effect of
performing the bench press
on a stable bench,
stability cushion or Swiss
ball on muscle activity.
Comparing the effect of
stability, Saeterbakken & Fimland (2013) explored the effect of
performing the bench press
on a stable bench,
stability cushion or Swiss
ball on muscle activity.
Assessing the effect of surface
stability, Bressel et al. (2009) explored erector spinae muscle activity when
performing the conventional deadlift at 50 % of 1RM, either standing
on the floor or standing
on a BOSU
ball.
Assessing the effect of surface
stability, Willardson et al. (2009) explored the muscle activity of the abdominals when
performing the conventional deadlift with a stable base (at 50 % and 75 % of 1RM) and when standing
on a BOSU
ball (50 % of 1RM).
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.
Performing situps
on a
stability ball greatly increases compression forces
on the vertebral discs.
To add range of motion and activate your core, the next progression is to
perform your crunches
on a
stability ball.