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Exercise ball
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==Benefits== [[File:Weighted sit-ups on an exercise ball.jpg|thumb|A woman performing weighted [[Sit-up (exercise)|sit-ups]] on an exercise ball.]] A primary benefit of exercising with an exercise ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more [[muscle]]s (so-called “unstable training”).<ref>{{cite journal|url=http://www.ptjournal.org/cgi/content/full/80/6/564|title=Abdominal muscle response during curl-ups on both stable and labile surfaces|journal=[[Physical Therapy (journal)|Physical Therapy]]|last1=Vera-Garcia|first1=FJ|last2=Grenier|first2=SG|last3=McGill|first3=SM|year=2000|volume=80|issue=6|pages=564–569|doi=10.1093/ptj/80.6.564|pmid=10842409|archive-url=https://web.archive.org/web/20070927011806/http://www.ptjournal.org/cgi/content/full/80/6/564|archive-date=September 27, 2007|doi-access=free|url-access=subscription}}</ref><ref>{{cite web|url=https://www.coachmag.co.uk/exercises/core-exercises/3710/the-benefits-of-gym-ball-exercises|title=Gym Ball Exercises That Everyone Should Be Doing|website=coachmag.co.uk|date=March 19, 2021|access-date=April 20, 2021}}</ref> Those muscles become stronger over time to keep balance. Some dumbbell exercises, such as [[Fly (exercise)|dumbbell fly]] can be performed on a ball.<ref>{{cite web|url=https://dumbbellsreview.com/dumbbell-chest-exercises-without-bench/|title=Dumbbell Chest Exercises You Can Do Without a Bench|last=Demoss|first=Daniel|website=dumbbellsreview.com|date=April 2, 2021|access-date=April 20, 2021}}</ref> Ball exercises are popular among runners.<ref>{{cite journal|url=https://runningmagazine.ca/sections/training/exercise-ball-home-workout-for-runners/|title=Exercise ball home workout for runners|journal=Canadian Running|date=July 20, 2020|access-date=April 20, 2021}}</ref> Most frequently, the core body muscles; the [[Abdomen#Muscles of the abdominal wall|abdominal muscles]] and [[human back#Muscles of the back|back muscles]] are the focus of exercise ball [[physical fitness|fitness]] programs.<ref>{{cite web|url=https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/core-strength/sls-20076330|title=Fitness ball|publisher=[[Mayo Clinic]]|date=April 9, 2019|access-date=April 20, 2021}}</ref> Using an unstable surface recruits more muscle units without increasing the total load. The greatest benefit of moving an exercise onto an unstable surface is achieving a greater activation of the core musculature, exercises such as curl-up or push-up performed on an exercise ball.<ref name=clark>{{cite journal|title=Electromyographic comparison of the upper and lower rectus abdominis during abdominal exercises|journal=[[The Journal of Strength and Conditioning Research]]|last1=Clark|first1=K. M.|last2=Holt|first2=L. E.|last3=Sinyard|first3=J.|year=2003|volume=17|issue=3|pages=475–483|doi=10.1519/1533-4287(2003)017<0475:ecotua>2.0.co;2|pmid=12930172|s2cid=23688868 }}</ref> An unstable surface increases activation of the [[rectus abdominis muscle]]s (abdominals) and allows for greater activity per exercise when compared to a stable surface. Exercises such as a curl-up on an exercise ball yields a greater amount of [[electromyography|electromyographic]] (EMG) activity (electrical activity produced by muscles) compared to exercises on a stable platform.<ref name=clark /> Performing standard exercises, such as a push-up, on an unstable surface can be used to increase activation of core trunk stabilizers and in turn provide increased trunk strength and greater resistance to injury.<ref>{{cite journal|url=https://www.tandfonline.com/doi/abs/10.1080/17461391.2011.577240|title=Comparison of EMG activity during stable and unstable push-up protocols|last1=Anderson|first1=Gregory S.|last2=Gaetz|first2=Michael|last3=Holzmann|first3=Matt|last4=Twist|first4=Peter|journal=European Journal of Sport Science|year=2013|volume=13|issue=1|pages=42–48|doi=10.1080/17461391.2011.577240|s2cid=145637535|url-access=subscription}}</ref>
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