Flexi-Ball Training: Core Plus Resistance

You've no doubt seen people working out on the flexi-ball, otherwise known as a Swiss ball, doing plenty of abdominal crunches on big colorful balls. However, did you know that you can also use the flexi-ball for resistance training to help you with your core strength while simultaneously building stronger muscles?

In order to understand how the ball builds a stronger core, let's go into a little anatomy, shall we? There is an inner abdominal muscle that lines the spine on the inside of your outer abs called the TVA (Transverse Abdominus). The TVA is usually called the fourth abdominals and is the muscle responsible for helping you suck in your gut. In fact, you can even make the TVA stronger by pulling in your navel throughout the day and holding it in for a few seconds. Whenever you balance on a flexiball, your TVA is working to help you balance. At first you will be very wobbly until your core gets stronger.

To combine resistance training with core balance strengthening, simply do your resistance training by sitting on the ball. For example, if you are trying to work the shoulders by doing shoulder presses, instead of standing up, sit on the ball and do the presses. Draw in your navel as if to touch the inside of your lower back with your navel.

Next, for biceps, do bicep curls while sitting on the ball. Make sure everything from your shoulders to your elbows are glued to your body. The only part of you that should move is from the elbow down. Resist the urge to put your elbows to the front of the body. Keep them glued to your sides with shoulders back and draw in your navel. Also, make sure you straighten our arms all the way when coming down in the extension part of the exercise.

For the quadriceps muscles (front thighs), sit on the ball and place a body bar across thighs right above the knees. Flex your feet so toes are pointing in towards your shin. Lift one leg at a time, extending the legs. The only part that moves is below the knees. The body bar is just used to stabilize your legs. Do three sets of 20 repetitions on each leg. You will find it difficult to balance at first. Make sure you remember to draw in your navel towards your lower back.

For Hamstrings (back of thighs), lay on your back with legs up on the flexi-ball and the ball touching the back of your legs and rear end. Bend one leg and place only your heel on the ball while pointing the other leg straight up in the air. Tilt your pelvis upwards, watching your straight leg go up and down. Basically, the heel of your bent leg is supporting your weight as you lift your rear end and tilt your pelvis. You are balancing on the ball while you tilt up. You should feel this in your hamstrings and rear end.

By doing your resistance training on the ball, you will find your balance improves, your abs get tighter, and your core strengthens. You can buy a ball for as little as $15 to $25 but the benefits you derive will make you a permanent addict. Happy bouncing!