exercise ball exercise is one that requires you to
maintain a certain position for an extended period of time to emphasize
endurance in the spinal stabilizers. When you are beginning an exercise
ball exercise program you might hold each position for 5 -10 seconds.
To progress these hold each for longer periods, up to 30-45 seconds. A
good measure of how long to hold a position is technique failure. As
soon as you lose your neutral position, the benefits of the exercise
are gone. Take a rest. As your endurance improves, you will only need
to do say 5 repetitions held for 45 seconds each. An example of a
static ball exercise is the
exercise ball exercise require you to move while maintaining
a stable trunk or core. An exercise progression for this type of
exercises is to perform more repetitions. Use technique failure as a
measure of how many
repetitions to perform. Perform as many repetitions as you can before
your technique fails. Then rest. Once you can perform 20 or
repetitions before failure then it is probably time to move on to a
more challenging exercise. An example of a dynamic exercise is the
Exercise progression for these exercises can be made by simply adding
ankle and wrist weights. Make sure you are able to perform 20-30
repetitions of the exercise without weight easily enough before adding
the extra resistance. Remember that you are increasing the
challenge to your core stability as well as your prime movers and you
will not be able to use as much weight on the ball as you do a bench.
An example using limb movements is the
leg raise exercise.
The fundamental rules of exercise progression for training the core are the same as those for training any other segment in the kinetic chain.
Start simple, progressing to more complex exercises only after you master the basic movements of each exercise.
Known to Unknown:
The training environment should begin with controlled, low-neuromuscular-demand exercises and then proceed to less-controlled, more proprioceptively challenging environments. Start an exercise with a spotter or someone to help support the ball while you get accustomed to the movement patterns involved.
Low Force to High Force:
Train with low resistance controlled movements until you can master the exercise. A progression in exercise is to add light wrist or ankle weights.
Static to Dynamic:
Start with exercises in a stationary posture, then as those movements are mastered, add more dynamic movements. Practice bridging for sustained periods prior to trying the hamstring curls. Practice the reverse bridge and hold it before trying leg raises.
Lying to Sitting to Kneeling to Standing (two legs) to Standing (one leg):
Lying and sitting are proprioceptively less challenging than standing. Standing on one leg is proprioceptively more challenging than standing on two legs.
Core exercise programs should be tri-planar, multi-dimensional and proprioceptively enriched. Because the core consists of slow-twitch muscles, it can be trained daily. However, it is important to vary the movement and type of loading to prevent over training and avoid possible injury.
How do you know where to start?