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Now Functionally Fit moves towards the center of the body in the first entry of the core miniseries. In this progression, Brian Schiff analyzes stability ball ab circles, a great exercise for the entire core as well as the upper body and shoulders.

See 'Related Resources' below for past Functionally Fits (including the core miniseries) and other exercises and training tips.

Execution

Begin in a three-point position with the feet shoulder-width apart and the hands on the outer portion of the stability ball. Try to keep the entire body in a straight line throughout the exercise.

Slowly rotate the stability ball clockwise for 10 repetitions. Then repeat in a counter-clockwise direction. Perform two to three sets as desired.

Application
This exercise is phenomenal for training the entire core while strengthening the upper body and improving shoulder stability. Begin with smaller circles, and progress to larger circles for added difficulty. You may also bring the feet together or circle further away from the body (longer lever arm) to significantly increase the level of challenge with this exercise.

It may be best to advise clients to simulate the movement on their knees prior to moving to the toes to become familiar with the desired motion.

Additional Notes
I prefer to allow the client to maintain a soft elbow bend in each arm as opposed to locking the joint. This ensures greater muscle activation and reduces the potential for undue stress on the elbow or shoulder.

This exercise can be incorporated as part of an active warm-up or effective core training drill during the workout. Slowing the speed of the circles will maximize tension on the abdominals throughout. The only precaution is making sure the client does not get the ball too far forward, leading to a rapid and forceful flexion moment at the gleno-humeral joint. Therefore, spot at or near the head and shoulders to prevent this from occurring, should the client start to lose control.

Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. In 2000, he opened his own personal training and sport-specific conditioning facility, Fitness Edge, in Dublin, Ohio. Brian has presented at several professional conferences and seminars on injury prevention and sport-specific training.