Ball-Type Abdominal Muscles: Give New Muscle a Boost

The ball-crunched abdominals can be a good strategy to intensify abdominal exercises and strengthen the muscles. See our suggestions.

Ball-Type Abdominal Muscles: Give New Muscle a Boost

Ball exercises can be a good tool to improve your abdominal performance.

Being an unstable surface increases neuromuscular activity and causes a new stimulus to muscle.

Learn more in our article.

ABDOMINAL EXERCISES WITH SWISS BALL / FITBALL

The Swiss Ball, Fitball or Pilates Ball is a versatile accessory and one of the most used accessories in Pilates, having also gained popularity in the world of fitness and rehabilitation in order to improve levels of abdominal strength, balance, posture and flexibility.

This equipment is primarily used to improve balance, stimulate proprioceptive adaptations, and promote muscle development.

Performing abdominal exercises on unstable surfaces, taking Fitball as an example, provide a greater activation not only for trunk flexion, but also for stabilization of the body throughout the entire gestural cycle.

In abdominal exercises in the fitball the minimum angle of the lumbar spine is lower during execution on the ground than in Fitball. There is also less flexion during exercise in Fitball, as a consequence, a reduction of the force momentum generated by the trunk will occur in order to maintain a stable balance.

Some studies state that neuromuscular activity is superior when abdominal exercises are performed on Fitball than on the ground. Therefore, it may be a technique to increase the effectiveness in order to strengthen the postural muscles taking into consideration the physical condition of the individual.

FITBALL SIZE

It is important to use the correct size of the ball and maintain the proper pressure for yourself, the fuller the ball is, the more instability it causes.

You can use a larger, hollow ball if you are starting, older, or low in physical condition. When sitting on the ball, your knees and thighs should angle at 90 degrees.

5 ABDOMINAL EXERCISES WITH BALL

  1. Lying down with your back flat on the floor, legs at a 90 degree angle with your feet resting on the fitball and hands behind your ears (without ever pulling your neck) and elbows wide open;
  2. Lift the trunk towards the legs, pulling the shoulder blades off the mattress and lower slowly, repeat the movement.

2. LOWER ABDOMINAL WITH FITBALL

  1. Lying down with your back on the ground, hold the fitball between your feet and the back of your leg, arms at the side of the trunk;
  2. Hold the ball with your legs and roll your knees toward your chest, then roll back to return to the starting position and repeat the movement.

3. ROLLOUT

  1. In plank position: elbows on shoulder line resting on fitball, legs extended behind only with feet flat on the floor and contracted abdomen;
  2. Roll the ball forward by extending your arms and hips, always feeling the tension in your abdomen without losing control, return to the starting position and repeat the movement.

4. JACKNIF WITH FITBALL

  1. Place your ankles on top of the fitball, your legs extended, your chest facing the floor, hands on the floor aligned with the shoulders;
  2. Extend your arms to raise so that you are only with your hands resting on the floor and ankles on the ball;
  3. Roll the ball by bending your knees and hips toward your chest, then extend your legs back and repeat the movement again.

5. OBLIQUE

  1. Lying sideways with the ball between the legs, at the line of the ankles, the arm that is downwards extended in front of the trunk, aligned with the shoulder.
  2. Perform lateral flexion of the trunk, promoting a slight pelvic turn, and simultaneously raise the ball between the feet, executing the movement of “Knife” only on the side, the legs and the trunk simultaneously rise in the same direction.
  3. The hand on the floor does not move.

THE ABDOMEN

The abdomen is a set of muscles devoid of bone protection, such as occurs in the chest, this is one of the reasons why it is important to have a good muscular hardness in this zone, strong and resistant. The main function of the abdomen is to protect the internal organs of this zone and to help in the postural part.

The abdominals that are muscles of the abdomen, lining the lateral walls, anterior and posterior of the abdomen, act as a kind of strap that keeps the trunk erect. It is a body region that has a dynamic and flexible role, which serves as protection for most organs of the digestive system and part of the urinary and genital system.

Its upper limit consists of the diaphragm muscle and the lower limit is formed by the levator and ischiococcygeus muscles, constituents of the pelvic floor.

THE MAIN ABDOMINAL MUSCLES ARE:

  • Abdominal challenge;
  • Great abdominal oblique;
  • Small abdominal oblique;
  • Transverse abdominal.

The term abdominal wall refers to the entire area surrounding the abdomen, there are several separations advocated by different authors, taking as an example:

TOP PART OF WHICH ARE:

  • Diaphragm;
  • Upper abdominal rectum.

REAR WALL, OF WHICH THEY ARE PART:

  • Lumbar quadrate;
  • Iliopsoas.

ANTERO-LATERAL WALL, OF WHICH THEY ARE PART:

  • Anterior rectus abdominis;
  • Abdominal pyramidal;
  • External oblique of the abdominal;
  • Inner abdominal oblique;
  • Transverse abdominal.

BOTTOM WALL, OF WHICH:

  • Lifter of the anus;
  • Ischiococgen;