National Council on Strength & Fitness
 
Shopping Basket0 item(s) $0.00
Setting Standards, Developing Professionals, and Serving the Public through Education and Certification
 
NCSF Personal Trainer Blog
 
 
 
 

Personal Trainer Blog

 
 
 

Ab Training: Stability Ball Finisher

 
By: NCSF  on:  Oct 18 2016
0  Commentscomments
 
 
 
 

Stability balls can be used to increase balance, coordination and proprioceptive demands during numerous exercises. Standard exercises such as crunches or push-ups can gain completely new training stimuli when done on the ball due to the changes in neuromuscular requirements.

When stability balls are added, loading is often reduced when compared with traditional exercises. However various challenging progressions can be applied related to the base of support, length of lever arm(s) involved, range of motion, speed of movement and proprioceptive elements. Stability balls can be used to enhance exercises for all major muscle groups, but a common and popular use is for trunk training.

When properly performed, stability ball activities targeting the trunk musculature do a great job of enhancing prime mover activation while forcing synergistic assistance from local and global stabilizers through force couples. The tendency to roll can help multiple muscle groups work together more functionally when compared to machine-based training.

Sample circuit:

 

Crunch with Plate Reach

 
 

Body Rolls with MB

 
 

Alternate Dumbbell Reach

 
 

Bench Skiers

 
 

Push-up with Knee Rolls

 
 
Comments
 
 
 
Be the first to comment on this
 
 
 
 
Upcoming Workshops
Certification Exam Locator
Credential Verification
Request an Info Brochure
 
 
 
 
Need Help? Our team is ready to assist: 1 800 772 NCSF(6273)
NCSF Certified Personal Trainer
NCCA Accredited Program