The Physio ball is so called because it is often used by physical therapists, occupational therapists, chiropractors and exercise physiologists for rehabilitation, stretching and building core strength. Exercises for the abdominal muscles of the stomach are also common on the Physio ball because the shape and nature of the ball to both support the spine and challenge our balance during exercise create an ideal environment for core training.
Stability Ball Pikes
The ball pikes exercise works your abs and shoulders. All three muscles of the abs, including the rectus abdominus, the obliques and the transverse abdominus, are activated by this exercise. Interestingly, the three portions of the deltoids, or shoulder muscles, are also used. Begin in a reverse plank position on a ball with your toes on the ball, your upper body supported by your arms and your body in a straight line facing the floor. Position your hands directly below your shoulders with your arms straight. Look at the floor so that your neck is in line with your spine. This is your starting position. From there, lift your hips into the air and roll the ball toward you until your hips and arms are perpendicular to the floor. The legs stay straight with your toes touching the ball. Slowly lower your body back to the starting position with a controlled movement.
Ball Roll Away
The ball roll away exercise challenges your rectus abdominus and transverse abdominus. You will begin kneeling on the floor, so you might want to use a mat or a rolled up towel under your knees for comfort. Place your forearms and elbows on top of the ball and straighten your spine. Then, roll the ball forward and lower your torso so that your back stays straight. Stay in this position for five seconds. Your abs should be held tight to support your spine. Finish the exercise by rolling the ball back to the starting position.
Ball Woodchop
The ball woodchop exercise works both the internal and external obliques. The internal and external obliques run criss-cross on the front and sides of your stomach. Start by standing with your feet positioned greater than shoulder-width apart. Hold a Physio ball with your arms straight next to the outside of your right foot with your knees bent. Then, stand up and raise the ball toward your left shoulder. Your arms stay straight, and your hips remain facing forward. Your shoulders rotate, but your pelvis doesn’t move. Lower the ball back to the starting position. Do the exercise on the opposite side, too.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
