CORE: "Stability Ball ABS Chop"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Split feet WIDE for a good base of support.

Keep elbows back near temples and ears as you come up.

1. Get on ball face up with center of gravity shifted slightly back towards feet.

2. Split feet wide for good base of support.

3. Extend arms straight out over head and shoulders keeping arms back by temples and ears.  If possible, get a full back extension.  The ball does a nice job giving you support as you bend backwards.

4. Lift torso up over ball (flexion) as you "chop" and bring arms up while keeping them BACK.  The "chop" motion resembles wood chopping with an axe. 

5. If the flexion is too difficult with fully extended straight arms,  fold arms across chest and place fist under your chin.  This will bring the weight in closer to your core making it easier to raise up your torso.

6. Perform »30 seconds (10-15 reps) or whatever you can safely control.

Tips: The key to getting started is getting enough weight onto your feet and splitting your feet really wide.  If your weight is too high, your center of gravity will be directly over the ball causing you to "teeter-totter" as you flex and extend.  "Anchor" your weight into your feet which helps stabilize you and the ball.  If your feet are too narrow, the ball will be too hard to control and this will decrease the quality of work you can do for your low back.  Prioritize ABS strength over lateral stability challenge with this exercise.  The key to doing this one correctly is to make yourself keep the arms BACK.  If you let your arms come up over your chest, the weight of your arms helps pull your torso up instead of the core doing the work.  Improper arm positions will RUIN this exercise!

• A very easy exercise for beginners yet can be made challenging by adding repetitions or more resistance by holding a light medicine ball of 2-4k over your head.  I would not use a med ball heavier than about 4k because it tends to decrease quality for "most people" but not all.  One of the nice secondary benefits to this exercise is the degree of "extension" it provides which helps increase spinal mobility.  I do not suggest sacrificing a good extension and mobility benefits just to go extra heavy with a ball.  You want the right amount of resistance you can control with a full range of motion whether that resistance is just arm weight or a med ball.

• A related exercise for the back side of core is the Stability Ball Back Chop.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes.  If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2.25.08)

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