Jes Reynolds…Your Fitness Coach

Core strength training is a popular buzz term in the fitness industry it has a few very different definitions.  Athletes and coaches tend to look at core exercises as a method of improving athletic performance, while general fitness enthusiasts and body building oriented people tend to use core strength training as a means to develop toned and defined six pack abs.

One of the reasons for this is because the anatomy within the core does consist of the rectus abdominus (six pack ab area) so a part of core strength training is dedicated to developing the abs.  But, when truly training your core, you not only use your abs, you also activate all the muscles stabilizing the spine, hips, and pelvis.

Core Musculature

Abdominals: Rectus Abdominis, Transverse Abdominis, Internal and External Oblique’s

Spine: Erector Spinae, Quadratus Lumborum, Iliopsoas, Psoas Major, Trapezius

While there are other muscles involved, these are the major muscles that work together to stabilize the spine.  Training and strengthening of these muscle groups that are critical for maximum upper to lower body (or lower to upper body) transfer of strength during many sporting activities.

Benefits of core strength training to the athlete

Core strength training differs from many traditional weight training routines by working the lower back, abdominals, and spinal stabilizers in unison with strength movements of the upper and/or lower body.

During athletic movement the whole body works as one unit to complete its intended task, whether it be running, throwing, catching or shooting.  Core strength training is a method for replicating the simultaneous muscular stimulation required to perform these tasks.  By replicating these movements in the gym, the athlete trains his/her nervous system and musculature to fire the appropriate muscles in the appropriate sequence, with more strength and power than before.

Summary of Core Strength Training Benefits

• Improved proprioception (body awareness)
• Improved balance & stability
• Increased total power output
• Reduced risk of injury

You’ve seen people at the gym, on TV, and in videos encouraging you to do core strength training using an exercise ball as part of your workout routine. Core strength training has become extremely popular & versatile, allowing you to have a mobile workout bench to use any time you want. While using an exercise ball is also a lot of fun, how do you get maximum benefit from incorporating an exercise ball into your routine?

Looking through all the dusty videos you have at home is one way to find a few exercises and learn good technique, but it can be very time consuming. If you don’t have any instructional videos at home, it’s best to start by learning a few exercises, how to perform them properly and the general benefits that you’ll gain from using an exercise ball.

First, Choose the Right Exercise Ball
The stability ball comes in various diameters, some brands have a rubber strip surrounding the outside of the ball others are covered with little rubber massaging bumps meant to grip your body as you use the ball (I think…I don’t quite get those actually).

Choosing the right exercise ball to use in your routine is pretty simple. There are normally 2-3 sizes to choose from: 55cm, 65cm, 75cm. I normally recommend that people under 5’5″ use a 55cm ball, people between 5’5″ and 6’2″ use a 65 cm ball and people over 6’2″ use a 75 cm ball. You can also choose based on your level of comfort when using each size. To get maximum benefit, choose a ball that is fully inflated, then just briefly look it over for potential weaknesses in the balls surface. Most exercise balls are designed to deflate by allowing the air to seep out slowly, instead of just popping like a balloon.

The Benefits
Most exercise ball exercises will stimulate core musculature and teach you to stabilize your spine. The uneven surface of the ball challenges the nervous system to activate core muscles in order to keep you balanced on the ball. By balancing and maintaining a neutral spine, you are training your postural muscles to maintain appropriate posture. Any additional load you place on the body while in this position, such as weights or movement, will be even more challenging than when performed on a stable surface. In addition to the muscular challenge, using a ball requires increased mental focus to ensure you maintain the appropriate form throughout the entire exercise.

Improved core strength, balance and stability, are the major benefits you’ll gain when performing core strength training movements. These three benefits are a main component of ‘functional’ fitness training, the simulation of both athletic and real-world body movements in the gym. Picking up heavy objects or lifting something out of the trunk of your car are two examples.

In addition to functional benefits, incorporating core strength training into your routine has the potential of increasing overall lean body mass. Increased lean mass is directly related to an increased metabolic rate that will help you to burn dreaded fat. Losing weight or fat will be an added benefit of using the ball.

If you are interested in making your workouts more interesting and effective, I recommend using a stability ball to replace the standard workout bench or exercise mat. While using the ball, make sure you are near a mirror, where you can monitor your posture and ensure your back is straight and your abs are tight. Always strive for perfect posture when using the ball to perform any exercise.

When you begin to use the ball, you’ll most likely be very off balance and a little timid. As your nervous system adjusts, you’ll become more confident and have the ability to challenge yourself in new and different ways. You’ll soon find that exercise ball exercises are fun and hopefully you will enjoy them as much as I do.

Here’s a simple exercise ball exercises to get you started with basic core strength training:
Exercise Ball Crunch