Train with the Stability Ball for Martial Arts

It's in your best interest to incorporate the stability ball into your exercise routine. A great way to strengthen the core muscles, build coordination, and a fun way to get fit. There are plenty of movements and drills you can perform on the stability ball that will carry over into live BJJ training.

When you balance on the ball you're forcing the muscles of the core to work harder because the surface underneath you is unstable. Basically your fixing discrepancies in the various muscles of the abdomen in a highly effective way.

The stability ball is nothing more than an anti-burst plastic ball that expands when you fill it with air. A simple rule to follow for the proper density is: easier with less air and a greater challenge with more air. Use your height to choose the right size ball. You can follow the chart below or do the following, sit on the ball with your feet flat on the floor. In this position, your hips and knees should form a 90-degree angle.

55 cm = 4'11" - 5'4"

65 cm = 5'5" - 5'11"

75 cm = 6'0" - 6' 7"

The stability ball provides many more benefits besides an awesome core workout; it increases the protection from injury by strengthening weak and overused muscles while increasing the range of motion in the hips and knees. It is a great way to train movement and pressure if you don't have a drill partner.

Stability Ball Exercise:

Plank

One of the best exercises on the balance ball to strengthen the abdomen and back muscles. Get into the plank position with elbows on the ball and toes on the floor. Keep your back straight and focus on contracting the stomach muscles. Hold the position for as long as you can up to 1 minute, take a 15 second rest and go into the next minute repetition.

Crunch

Doing a crunch on the stability ball takes the legs out of the equation and makes the abdominal muscles do most of the work. Position the ball under the lower back and cross your arms over the chest. Perform the crunch by curling up and contracting the abs. After holding the position for a two count, lower back down and repeat for the desired amount of reps.

Ball walk

An easy way to practice using the ball and increase core strength. Essentially you'll be walking forward and backwards with your back sliding on the ball. Once your head and shoulders are supported on the ball, walk all the way back until you're in the seated position.

Push up

There are two ways to perform this exercise, with hands on the floor or you can make it harder by placing your hands on the ball for support. As with the standard push up, you will be raising and lowering your upper body with a push motion. The difference is that the stability ball activates the whole body in order to maintain balance during the movement.

An extremely fun and easy exercise tool to get a phenomenal workout. The functionality of this piece of exercise equipment makes it useable by individuals of any fitness level. Add the stability ball into your fitness routine to increase core strength and stability. One of the best pieces of equipment to make cross training enjoyable.