Forget boring sit-ups — a few simple pieces of equipment can help you build a strong, athletic core with dynamic, fun workouts, according to a personal trainer.
Weight balls and balance balls allow you to work your abs from different angles, explained Steve Stonehouse, an NASM-certified personal trainer and vice president of programming at Body Fit Training.
Exercises like ball slams, twists, and variations on classic moves like push-ups can take your workouts to a new level, he said.
Here's how to incorporate them into your workouts for efficient but impressive results.
Slam balls allow you to build dynamic power
The slam ball is just what it sounds like — a ball-shaped weight you can forcefully throw overhead or to the side against the floor or wall, which taps into your whole body to generate explosive power. It helps build a different kind of strength than you might get from traditional exercises because it also cultivates speed, along with agility and fast reaction times as you catch the ball on a rebound to toss it again.
That's why slam ball exercises can translate well to strength in everyday activities like sports, jumping, and sprinting, according to Stonehouse.
"The benefit of a ballistic or dynamic component is that I need to be able to move dynamically in life," he said.
Medicine balls work your core and stability
A medicine ball is often more compact than a slam ball, Stonehouse explained, and is bouncier while slam balls are softer to avoid a potentially risky rebound.
You can use a medicine ball to create instability to challenge yourself by putting one hand on it during push-ups, for instance.
It's also the perfect shape and size to add weight to core-specific exercises like Russian twists.
Working your core with rotation not only makes you stronger, but can also protect your back from injury.
Bosu ball workouts are great for longevity-boosting balance
The Bosu ball, which looks like an exercise ball cut in half, is a good way to incorporate more stability into your exercises. You can stand on it during squats, put your hands or feet on it during push-ups, or balance on it during core exercises like bicycle crunches. The hemisphere shape offers a little movement to challenge you, without the risk of having to balance on a full ball like you're in a circle act.
"It's a step back from a traditional stability ball, which is a full sphere and requires a great deal of stabilization," Stonehouse said.
Good balance and stability are key factors in living a long, healthy life, according to research. It can also help you be more durable in everyday tasks like lifting, carrying, and keeping good posture to prevent aches from sitting all day.
Emerging evidence suggests that working on balance and stability exercises can help you stay strong and prevent injury as you age.
