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Core Exercises On An Unstable Surface: Is It More Effective?

abs on stability ball

If you’re looking to strengthen your core muscles including the muscles of the back, side obliques, and frontal abdominal muscles, then you know that doing various core exercises on a regular basis is going to get you there.

As you are on your core-strengthening journey, wouldn’t it be nice to know which exercises are going to be the most beneficial? The one’s that save you time, get you to your goal faster, and are the most effective? I’m sure you would!

People have done just fine training their core by means of a stable surface, and that’s great! But, is it the most effective way? Will it get your faster results? Let’s find out.

Benefits Of Training The Core With A Stability Ball

Many studies have proven more efficiency of core training on an unstable surface such as a basic stability ball compared to doing the same exercises from the floor or a bench.

In each study using the stability ball, the engagement of the targeted muscles, along with added stabilizing muscles, was significantly increased in the average adult.

What does this mean? By doing an exercise such as a basic sit-up on a stability ball, you’re not only targeting the frontal abdominal muscles (rectus abdominis), but you’re going to be engaging the side obliques and the muscles of the back as they work to keep you stable on the ball. Also, the studies had shown that there was a significant increase in lower abdominal activation which is great news because the lower abs are normally hard to reach with traditional exercises.

By simply performing these types of exercises on a stability ball, you’re not only getting a deeper engagement and incorporating more muscle, you’re also going to be burning more calories compared to doing the exercises from the floor or a bench. That’s because the more muscles you work at once, the more energy (calories) your body uses.

Another great benefit of training the core on a stability ball, is that you’ll have less chance of back strains, pains, and injuries, especially while doing exercises such as sit-ups and crunches. That’s because the ball provides much needed support to your lower back as you perform the exercises.

Finally, working the core from a stability ball can also improve your overall balance. As you strengthen all the muscles of the core with better engagement on such an unstable surface, this teaches your body to react in very positive ways.

The Verdict?

Core training on an unstable surface is much more effective in deeper core engagement, the engagement of more stabilizing muscles, targeted muscles, calorie burn, and back support to prevent injury.

Overall, subjects of various positive studies have seen better gains, improved balance, increased core strength and better overall performance by doing their core strengthening exercises from a stability ball compared to doing them on a stable surface.

Go for the unstable working surface, and see what a difference it makes in your core strength and balance.


REFERENCES

Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.

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