John Abdo

According to a recent study at San Diego State University, the ab exercise ball is surprisingly effective in building core strength. Of the thirteen abdominal exercises studied, one exercise using the inexpensive ab exercise ball ranked third in the amount of muscle stimulation in the rectus abdominus, as measured using an EMG. This placed it above more expensive options, including several types of ab exercise equipment that flood the home exercise market today.

So what ball exercise featured in the test? The basic ab crunch, a fundamental part of any ab training routine, was found to be more effective using the exercise ball than the traditional ab crunch, the Ab Roller, the Ab Rocker and the reverse crunch.

Using an ab exercise ball to do effective crunches is quite simple if some basic guidelines are followed:

1. Position yourself properly. Lie flat on the floor. It is important that your back is pressed flat to the floor and not arched. An exercise mat or yoga mat may be used to increase your comfort. Place your hands behind your neck, but do not use them to pull your head up during the exercise.

2. Grip the exercise ball between your feet. Bring your knees up into starting position, with your knees above your hips. Try to visualize 90 degree angles between your feet, knees, hips and torso.

3. Slowly raise your upper torso off the mat, curling your body forward. Do not attempt to do a complete sit-up. Raising your torso too high can cause unnecessary strain on your back, and it will not increase the benefit of your exercise.

4. Slowly lower your torso back into starting position. Allow your abdominals to relax, and repeat the exercise.

5. A session would consist of three sets of twelve repetitions each. When starting out, remember to work within your capacity. Do as many repetitions as you can comfortably perform and remember that consistency and attention to form are the tools you will need to achieve your repetition goal as quickly as possible.

This exercise is most effective in working the upper abdominal muscles. In order to target the lower abdominals, only a slight variation is necessary. Simply adjust your starting position so that your knees are no longer bent at a 90 degree angle, but are moved away from the torso. One way to accomplish this is to allow the exercise ball to rest on the floor as you assume the start position. Next, raise your knees and your upper torso at the same time, trying to execute the crunch as one single smooth movement. When combined with the basic crunch, this exercise gives your abdominals a workout through their full range.

The ab exercise ball is a valuable tool in your workout routine, but remember that achieving the optimal ab workout requires dedication, as well as attention to detail and safe practices. For informational resources to help you in your quest, visit http://www.realfitnessmatters.com

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This entry was posted on Friday, June 11th, 2004 at 11:52 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.