Core exercise with Swiss ball

Researchers in their studies proclaim the effect of Swiss ball on the core stability. One study found that during biceps curls the activity in the rectus abdominis and external obliques increased (Moreside, Vera-Garcia, and McGill, 2007). Another study concluded that five weeks of Swiss ball core stability and balance exercises increased torso balance and EMG activity compared to conventional floor exercises in women (Cosio-Lima, Reynolds, winter, Paolone, and Jones, 2003).

Upper rectus abdomens and lower rectus abdomen are muscles of core area. (Duncan, 2009) investigated the effect of on and off Swiss ball exercise on those muscles. As the results of electromyography, muscle activity was greater when exercises were performed on a Swiss ball in comparison to a stable surface. Marshall and Murphy (2005) in the same study found this result as they assessed lumbo-pelvic muscle activity during different core stability exercises on and off a Swiss ball. Subjects performed four exercises on and off a Swiss ball: inclined press-up, upper body roll-out, single-leg hold, and quadruped exercise. They also found, there was a significant increase in the activation of the rectus abdominus with performance of the single-leg hold and at the top of the press-up on the Swiss ball. There was evidence to suggest that the Swiss ball provides a training stimulus for the rectus abdominus, and core stability.

Stanton, et al., (2004) examined the effect of a Swiss ball training program on core stability, VO2max, and running economy. Subjects were randomly divided into a Swiss ball group or a control group. Both groups continued to perform their normal physical training, which consisted of skills training and run-based conditioning.

Core muscle exercise

Core muscle exercise
Core muscle exercise is common in training programs (Petrofsky, et al., 2007). There are various exercises to improve core including types of exercise leading to numerous benefits. For example, Swiss ball, Pilates, Yoga, and mixture of them have been suggested.

Significance of core

Significance of core
Being fit in physical activity and sports helps perform skills better and prevent injuries during the performance. In recent years, there has been an increasing interest in core stability. The core stability improves coordination of lower body limbs and balance to perform better activities. For example dynamic balance is an important factor in sports and among athletes that helps them to perform activities better. In addition, core training is not difficult or time consuming and it does not require expensive equipment.

Sports and activities can be organized in many different ways. For the purpose of this blog, sports are classified in order to understand the training demand and movement pattern. It is possible to look at the muscular activity of each sport and see that certain movement skills are similar and therefore can be trained in a similar approach. Some sports are quite similar to others in pattern of movement as well as identification of muscle groups which need to be trained. Of course, some sports can be fit into more than one category.

Core training has important assistance in sport, fitness, and injury prevention. It can be one of the most successful tools for athletes and non-athletes. Core training adds variety to the traditional weight-training program. Core will strengthen posture, abdominals, back, and decrease risk of injury. Core is the center of power. A strong core will ensure efficient and effective functions of the body. All balance training is partly core strength training. From foam rollers, to balance boards, to balance balls, all balance devices involve core muscles for stabilization and develop strength as well.

A foundation of Core Stability and Balance Training presents a detailed review of the basic progressions for developing core stability. Each progression is explained and demonstrated, using a physioball, tubing, and the whole body – in a manner designed to challenge and develop static and dynamic stability, balance, and the ability to move in a functional, integrated way.

Core training reduces risk of injury since the balance is improved as well as building strong back and strong abdominals. Positive contributions of core training are seen in sport, athlete conditioning, and general fitness. In core training, well executed technique produces optimal results. Moving on ball may seem like a simple or playful concept, but it activates the body’s proprioceptive mechanism challenging the low back and deep abdominal stabilizers. Fitness professionals modify and adapt each exercise to each level of fitness to follow for exercise progression (Roetert, 2001).

According the studies (Akuthota, et al., 2008; Akuthota and Nadler, 2004; Faries and Greenwood, 2007) core stability may provide several benefits to the musculoskeletal system, from maintaining low back health to preventing knee ligament injury. For instance, the acquisition and maintenance of core stability is of great interest to physical therapists, athletic trainers, and musculoskeletal researchers. Core stability is the ability of the lumbo-pelvic hip complex to prevent buckling and to return to equilibrium after perturbation that refers to balance. Although static elements (bone and soft tissue) contribute to some degree, core stability is mainly maintained by the dynamic function of muscular elements. Core stability increase balance, strength, and functionality, helping feel better, have more energy and reduce pain for an active lifestyle. In other words, those that have good core stability also have good balance. Use this exercise program to help develop better core strength, core stability and improved balance.

Anatomy of core

Anatomy of core

The anatomy of musculature and synergies of the core is the first step to fully understanding core stabilization and its effects. The core muscles are divided into two groups: local musculature and global musculature (Akuthota, et al., 2008). Local muscles include the transverse abdominis, internal oblique, multifidus, lumbar transversospinalis, diaphragm, and pelvic floor musculature. The global muscles consist of the rectus abdominis, external oblique, erector spinae, quadtratus lumborum, adductor complex, quadriceps, hamstrings, gluteus maximus, and abductor muscles. Other muscles of the lumbo-pelvic-hip complex also contribute to the synergies and stabilization of the core, including piriformis and psoas major-iliacus complex (Donatelli, 2007).

What is the core stability?

Core stability

Kibler, et al., (2006) alleged a general definition of core stability as the ability to control the position and motion of the trunk over the pelvis and leg to allow optimum production, transfer and control of force and motion to the terminal segment in integrated kinetic chain activities. The core can be described as a muscular box with the abdominals in the front, par spinals and gluteus in the back, the diaphragm as the roof, and the pelvic floor and hip girdle musculature as the bottom (Faries and Greenwood, 2007). Core strength should be distinguished from core stability.

Core strength versus core stability

Term of core strength refers to the strength of these core muscles. Core muscle strength is usually operationally defined by a measurement of the strength of core muscles, either in terms of how much weight/resistance a muscle can lift, how many repetitions a muscle can perform, or how long a muscle can hold a neutral stable position (Faries and Greenwood, 2007).

So, "stabili­ty" describes the ability of the body to control the whole range of motion. In general, the goal of the core musculature is to stabilize the spine during functional demands, because the body wants to maximize this stability. When the term "core stability" is used, reference is being made to the stability of the spine, not the stability of the muscles them­selves (Faries and Greenwood, 2007). Measurement of core stability is more challenging to measure than core muscle strength as it requires incorporating parameters of coordination and balance. An example of testing ones core stability is a lunge. A lunge is a dynamic movement in which a large step forward bending the knee, and touching the opposite knee to the ground. The spine should maintain an erect posture, without tilting the pelvis or shoulders, the forward foot is directly under the knee, the forward leg does not deviate to either the right or the left. Accomplishing this maneuver without deviation requires the deep trunk muscles to control the spine, pelvis and hips, while lifting the body’s weight.

A more challenging example of testing core stability would be the Olympic weight lift of the “clean and jerk. This requires very strong core muscles, correct spinal alignment, while lifting a progressively heavier weight. Another example is to maintain the spine and trunk in a stable alignment while, sitting, or standing on an unstable surface such as a gym ball, or balance board while lifting weight with the arms or legs.