This is the second article of our two part series designed to help you become familiar with the stability ball. Last week we introduced lower body exercises designed to strengthen the quadriceps and hamstrings. This week the emphasis is on exercises designed to increase the strength and flexibility of the trunk muscles.

Side Crunches

Sit on the ball with your knees and hips at approximately a 90 degree angle. Slowly position your body so that you are lying flat on the ball with your hips positioned slightly in front of the ball and your hands beside your head. Raise your chest and shoulders to a 45 degree angle slightly turned towards one side. Once in this position squeeze your abdominals and then return to the starting position and repeat on the opposite side. Perform two to three sets of 10-20 repetitions depending on your comfort level. To increase the difficulty place your feet closer together.

One Arm and One Leg Raises

Start by lying face down on the ball with your arms stretched forward at 10:00 and 2:00 and your legs straight. Balance carefully and slowly raise your right arm and left leg at the same time. Once in this position pause at the top of the movement and slowly return to the starting position, then repeat on the opposite side. Most of the effort should be felt in your lower back, however, there should be no sharp or shooting pain. Perform two to three sets of 10-20 repetitions depending on your comfort level. To increase the difficulty hold the pause at the top of the movement for a longer period of time.

When you initially begin a stability ball program, you may find that balancing on the ball is a lot tougher than it looks, however, once your stabilizer muscles become stronger, using a ball becomes easier. In fact, once you become accustomed to using the ball, mastering a few basic positions, you may want to incorporate a whole body weight training workout into your ball routine.

Performing stability ball exercises contributes to improved overall flexibility and joint range of motion, and the balance and proprioceptive skills that you will learn will contribute to good posture and body alignment. Performing stability ball exercises three to five times each week can help to improve your strength and endurance making your leisure pursuits more enjoyable and possibly your clothes a little looser. Consult your physician before you start to ensure that these exercises are safe for you.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.