Get On the Ball: Core Stability

Have you heard the term, focus on the core? No, we're not talking about the inside of a golf ball; we're talking about the inner muscles that make up the abdominal region, hips and lower back. Most people focus their attention on the muscles that are more visible and easy to train, such as biceps, pecs and back, however, the most important muscles that act as our foundation are often over looked. So what is core training, or better yet core stability, and how does an individual increase their core stability?

Core training is best done when the body is placed in an unstable environment. One way to accomplish an unstable environment is with the use of those big colorful balls, depending who you talk to, are commonly known as Swiss balls, Resist-A-Ball or stability balls. Once used as a tool for rehabilitation has now become a hot item for healthy individuals to use to core and stability training. Swiss balls can be used in a variety of settings; use with bodyweight only, integrated with selectorized machines and free weights, or can be used with free weight or tubing exercises.

We have all seen Swiss balls in fitness facilities, but the question many people ask is what makes Swiss ball training so great? How can sitting, rolling, moving or performing an exercise on a ball be beneficial? Believe it or not but there are numerous benefits to Swiss ball training, some of them are listed here.

Improved Posture. It takes more energy to move the body when you have poor posture not to mention an increase of stress to the joints and stabilizer muscles. An athlete is always searching for the edge over the competition and simply improving posture will help the body function more effectively and efficiently. Swiss ball training is an excellent form of posture training. Postural muscles have to work in the unstable environment, unlike supported exercises such as machine training.

Improved Balance/Stability. The human body moves in three planes or a combination of planes and for improved balance and stability, an individual needs to perform exercises that allow them to train in these multiple planes. Traditional machine weight training takes the balance out of the picture and the machine actually becomes your stabilizer. Swiss ball training places you in an unstable environment forcing you to utilize your neutralizer and stabilizer muscles to stay balanced in a given position or through a particular motion. The result is improved sports performance since you are able to apply more power and strength to any situation, especially out on the golf course, when you need to balance and stabilize your body on a hill or unstable position.

Improved Nervous System Activation. The benefit of improving your nervous system activation is that you are able to transform the strength you developed from your training program to real life situations, whether they are sport related or everyday activities.

Strengthen The Core & Extremities. Swiss ball exercises require constant activation of the core muscles, which translates to a more functional core as well as sculpted abdominal and back muscles. Using the Swiss ball with free weight exercises will help develop the extremities while training the core at the same time.

As you will quickly learn, you just don't get on the Swiss ball and begin your exercises; there are several rules to follow in order to perform the exercises correctly and safely. Seeking the help of a qualified personal trainer experienced in stability training will be beneficial. For starters, using the Swiss balls is not just about getting on one and trying not to fall off ? you must maintain proper positioning throughout the exercises. Tucking in the pelvis and pressing the belly button into the spine are some cues that you will need to focus on through the exercises.

In order to improve your athletic performance, have better balance/stability or improve your posture, you will need to train in an environment that places a demand on the core muscles. You will notice that after training on a Swiss ball, you will become more confident in your ability to move effectively and efficiently from the golf course to everyday activities.

Swiss ball training is only one aspect of training in an unstable environment, the use of core boards, wobble boards, foam roller and discs all play a vital role in improving your athletic performance and training in such a way that really translates to real life activities.

No matter what you are trying to accomplish, keeping a balance in your training program is important. Components of fitness that should always be included are: muscle strength & endurance, cardiovascular, flexibility, stability/balance and coordination. Athletes will need to incorporate speed and agility to the list. Looking at the all the components that one needs to integrate, it seems as though there is not enough time in the day to complete it all in a training program. This is where the professional assistance of a personal trainer comes into play. A personal trainer will be able to set up your program that is customized to your needs, wants and lifestyle, so that you don't spend hours in the gym. After all, we workout so that our life is more enjoyable. Once you start adding stability training into your program, you will quickly see how it will improve other activities in your life as well as your performance on the golf course. No matter what your fitness level may be, anyone can utilize a Swiss ball due to the vast variety of exercises from beginner to advanced level.

About The Author

Vaughn Marxhausen is a Certified Strength and Conditioning Specialist through the National Strength & Conditioning Association. Vaughn is an international presenter on a variety of fitness topics, such as personal training, customer service, special populations and industry trends. Vaughn offers fitness consulting services through his company, sportingimage.itgo.com. Sporting Image provides a variety of fitness services from the fitness professional to the individual looking to obtain fitness goals. Visit www.sportingimage.itgo.com for a list of available services.

sportingimage@usa.com

---

Exercise The Right Way - The Upright Row

Other articles in this series looked at a number of... Read More

Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

One Simple Movement Can Double the Effectiveness of Pulldowns

The Pulldown is an excellent exercise for working the Latissimus... Read More

What Is Strength Training?

Traditional strength training consists of performing one to three (or... Read More

Back Exercises For Beginning Bodybuilders

From a bodybuilder's perspective one of the most important body... Read More

Exercise The Right Way - The Standing Calf Raise

Other articles in this series looked at a number of... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

Muscle Building Workout For This Week!

As experts says, "NO PAIN, NO GAIN." This specially applies... Read More

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her... Read More

Use This Quick Muscle Building Program for Fast Results

Quick muscle building is the goal of every underweight guy... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Real Muscle Real Fast!

Adding muscle seems to be a mystery to most, yet... Read More

Waist Your Breath - Breathing For A Thinner Waist

The crunch exercise is the backbone of abdominal training. It... Read More

Personal Training: 6 Secrets of Award Winning Customer Service

Would you believe that your ability to provide quality customer... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Gain Weight Fast With These Ten Powerful Tips! Part -2

By the time you finish reading this you will have... Read More

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body... Read More

Is Your Muscle Building Potential Limited By Your Genes?

It is clear that certain traits are handed down to... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute... Read More

How to Gain Weight and Build More Muscle Mass

In the health, fitness, and nutrition world, achieving optimal or... Read More