Ten subjects were examined to work out muscle use that occurred during core body exercise employing a 7-inch diameter mini stability ball produced by Savvier LP (Santa Fe Springs, Ca) compared with abdominal crunches on the ground and on a Swiss ball. Muscle use was evaluated through the surface electromyogram recorded above the abdominal and lower back muscles. Three levels of core exercise were tested with the mini stability ball. The results showed that crunches on Swiss ball used approximately 50% more muscle work per second of exercise as did work with the ground crunches. The lightest exercise (sitting crunches with the mini stability ball behind the back) was about adequate to half the work per second as floor crunches. However, the foremost intense exercises with the mini ball were the maximum amount as 4 times the work as abdominal crunches per second of exercise. the best difference within the mini stability ball exercise was seen when the degree of flexion/extension was increased from 50 to 90 degrees. This degree of flexion can’t be accomplished with standard floor crunches or with Swiss ball (due to its larger diameter and size), thereby giving the mini stability ball a big advantage in working the muscles harder and at a far better range of motion.
By varying the angle of the rear during the exercise, the mini stability ball had a good range of exercise intensities that would be accomplished by the beginner, people with poor conditioning, or provide an intense workout for physically fit people.
KEY WORDS: exercise, exertion, core muscle strength, fitness
Core muscle exercise is common in training programs. (1,2) Typically, abdominal crunches are wont to train the rectus abdominis and oblique muscles. (1,2) However, recent studies show that considerable muscle activity are often achieved with abdominal exercise devices including Swiss balls, (3,4) following exercise videos, (5) or both.
This type of exercise activity can have numerous benefits. These include stabilization of the core of the body, (6) reduction in lower back pain, (7,8) reduction in plasma lipids, (9) increased recovery and oxygen kinetics following exercise training, (10) improvement in function in cardiac patients, (11) better vital sign control in stabilizing orthostatic intolerance, (12) and increased striated muscle blood flow, which has been linked to gas production. (13)
Although most of the studies concerning aerobics involve running, cycling, skiing, and other sorts of sports, (14) considerable core and lower body activity are often achieved in many other sorts of exercise. (15) for instance , abdominal core strengthening activity with a transportable abdominal machine, (3,4) abdominal shaping machines, (16) or other abdominal training devices, (17,18) all cause core strengthening and muscle training.