3 Advanced Swiss Ball Exercises

The exercise ball, also known as the Swiss Ball, was developed in 1963 by Aquilino Cosani, an Italian plastics manufacturer. According to Wikipedia, the term "Swiss Ball" was used when American physical therapists began to use those techniques in North America after witnessing their benefits in Switzerland. And According to Dwight Schrute,

"This ab workout is specifically designed to strengthen your core. It has numerous health benefits, strengthens your back, better performance in sports, more enjoyable sex."

I agree with Dwight and the physical therapists. But is there any research to back these claims?

Escamilla and colleagues performed a surface electromyography study to figure out which exercises elicited the most significant muscle activity throughout the core musculature.

The authors found that some Swiss Ball exercises activated the core musculature more than the abdominal crunch and bent knee sit-up (1). To be specific, the three exercises below caused significantly more muscle activation compared to the other exercises. These three exercises were found to be the most effective exercises in activating the abdominals, and obliques while minimizing lower back and quadriceps involvement(1).

Highest Core Activation

1. Swiss Ball Rollout (highest abdominal activation)

2. Swiss Ball Pike (highest oblique activation)

3. Swiss Ball Tuck

Based on the research above, I highly recommend incorporating the exercises below into your current or future exercise program. However, these are advanced exercises and should only be done by advanced trainees.The focus should be on quality repetition instead of quantity. Perform each exercise for at least three to six weeks.

1.Swiss Ball Knee Roll-Out  3 x 6-12 reps

2. Swiss Ball Knee Tucks 3 x 6-12 reps

3. Swiss Ball Pike 3 x 6-12 reps

Improve Cardiometabolic Health In Just 10 Minutes

We live busier lives than ever, and for some, the idea of exercising 30 minutes to an hour isn't realistic nor enjoyable. A busy job or family commitment can make it challenging to get an hour workout. However, you don’t need as much time as you think. Research shows that a ten minute workout can be just as effective as a fifty minute workout.

I know, it sounds too good to be true. How could the shorter workout yield the same results as the longer workout? Exercise intensity.

A study done out of McMaster University tested whether or not a ten minute, high intensity workout could be just as beneficial as a fifty minute, low intensity workout. Twenty five men were separated into three different categories. Nine of the men were put in the high intensity group, while ten were put in the low intensity group and the other six didn’t train at all.

The Protocols

High Intensity Group

• 2 minute light pedaling warm-up

• 20 seconds all out

• 2 minutes light pedaling

• Repeat 3 times

• Frequency: 3 times per week

• Duration 12 weeks

Light Intensity Long Duration Group

• 2 minute light pedaling warm-up

• 45 minutes at 70% maximal heart rate

• 3 minutes cool down

• Frequency: 3 times per week

• Duration 12 weeks

Results

The study compared insulin sensitivity, oxygen uptake, and skeletal muscle mitochondrial content over the twelve week span. And guess what! Both protocols obtained the same benefits, but the high intensity group saved two hours a week of training (30 minutes versus 150 minutes) (1) .

For the last month, I have been using this protocol with my clientele and have gotten great results. However, I am not using a traditional stationary bike, instead, I am using an Airdyne fan bike. The fan bike forces the client to use their upper and lower body in a push pull fashion. In addition to this total body movement, the Airdyne Bike is fan based meaning that as power output increases, so does the resistance. It may only be ten minutes, but the the workout is extremely challenging. Most of my clients can’t believe how tired they become from a twenty second sprint.

Give It A Try

After reading this, I am sure you are thinking this is too good to be true. Granted, the study was only done on sedentary men, which means they were untrained individuals.  Also, the study was done on men and not women so we have to be careful extrapolating this data to females and trained individuals. However, it is still worth testing on yourself to see if it works. Just remember, the intensity must be extremely high (90-100%) or you won’t obtain the benefits mentioned above.

Experienced Lifters Don't Need Glute Activation

Key Points

• A glute activation warm-up may increase glute efficacy and improve hip mobility

• The benefits of a glute activation warm-up may be short lived and not carry over to the next workout

• Experienced lifters don’t need to perform glute activation in a warm-up, unless you enjoy it

Glute Activation Research

In a previous blog post, I wrote how beginners need to learn how to activate their glutes to their full potential (read here).  However, once the skill is learned, should glute activation still be recommended? And if it is,  is it worth the time? A study by Parr and others sought out to find the answer. Rugby players performed an explosive weightlifting exercise (high hang pull) at 80 percent of their one rep max after a dynamic or glute activation focused warm-up. Electromyography (EMG) was used during the exercise to see which protocol was more effective ( see jacked dude below) (1) .

These photos were taken from the study: Effect of a gluteal activation warm-up on explosive exercise performance (1)

A twenty-minute rest was given before the procedure was repeated. The two warm-ups can be found below:

*(2x8) = 2 sets by 8 reps

Dynamic Warm-up

• Stationary bike 3 min

• Inchworm 2 x 8

• Bodyweight squat 2 x 8

• Leg Swing 2 x 5 each leg

• Lunge 2 x 4 each leg

• Push up 2 x 8

Glute Activation Warm-up

• Stationary bike 3 min

• Inchworm 2 x 8

• Bodyweight squat 2 x 8

• Leg Swing 2 x 5 each leg

• Prone plank with hip extension 1 x 6 each leg*

• Side plank with hip extension 1 x 6 each leg*

• Single leg squat 1 x 3 each leg

* The planks involved a 2-second hold at the top of each repetition

Results

The glute group experienced lower levels of glute activity after completing the warm-up versus the control group. But, there was a trend for the estimated muscle forces to increase, especially in the glutes and hamstrings (1). Which is odd. How can you have a decrease in muscle activity, but an increase in force? The authors theorized that the glute activation protocol may have increased muscle efficiency…

"This study suggests that a gluteal activation warm-up may facilitate recruitment of the gluteal musculature by potentiating the glutes in such a way that a smaller neural drive evokes the same or greater force production during movement (1)."

Put simply, the glute warm-up gave the participants more bang for their buck. By training the glutes in the warm-up they were able to use them more effectively in testing. However, this is just a theory and is not proven.

Overall, there were non-significant improvements in exercise performance, but an increase in muscle efficiency and hip mobility (1). The subjects were able to express a greater range of motion in the external rotators of the hips. I believe the increase in efficiency and mobility led the authors to recommend the following:

“The results of this study provide support for the employment of gluteal activation exercises as a strategy to acutely facilitate the recruitment of the gluteal and hamstring musculature and that this may result in improved movement quality (1).”

Devil's Advocate

So it seems glute activation is the bees-knees. But I am still cautious about recommending their advice due to the shortness of the study. What would have happened if the study lasted a month or longer? Would we even have seen the same results? I am not sure, but there is research that can help figure it out.

Six Weeks Of Glute Activation

Does short-term gluteal activation enhance muscle performance? The study looked at the effects of a gluteal activation warm-up on muscular activation and performance over six weeks. The study involved twenty-four semi-professional rugby players. They were split into a control group (no glute warm-up) and a glute activation group. The glute group performed a seven exercise warm-up (see below) three times a week for six weeks. Both groups performed the same workout routine for six weeks.

Glute Activation Warm-Up

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*The exercise routine above was taken from: Does short term gluteal activation enhance muscular performance? (2)

• (1) Hip airplane with a hip thrust, (2 sets, 20 reps for each leg)

• (2) Hip leg airplane with trunk rotation, (2 sets, 20 reps for each leg)

• (3) Hip leg airplane with a black Thera band resistance applied to the knee that included trunk rotation with DB held in the hand (2 sets, 10 reps for each leg)

• (4) Monster walk (3 m) with black Thera band resistance secured around the forefoot (forward and back 3x)

• (5) Monster walk side to side (3 m) with black Thera band secured around the forefoot (3x)

• (6) Supine bridge with glute squeeze–lying on back, with flexed knees and toes touching the wall the GM is then contracted, the hips are then raised without the hamstrings contracting. Five reps of 5-s contractions of each leg

• (7) Single-leg stance with head nod–standing on one leg with eyes closed, gently nod the head up and down for 3 min; repeat on other leg

Results

As you can see from the warm-up, this was no cakewalk. The researchers did an excellent job of selecting quality glute exercises. After the six week program, both groups were tested on a series of tasks without any warm-up. So what do you think happened? It turns out, both groups experienced similar results...

“The results revealed that 18 sessions (3x/week for 6 weeks) that targeted gluteal activation, in addition to the players’ conventional training, was unable to enhance unilateral hip extension force (2).”

Conclusion

According to the research above, glute activation doesn't improve exercise performance or hip extension strength, but it could enhance muscle efficiency and hip mobility. However, I hesitate to buy these conclusions due to the lack of results from the six-week study. If muscle efficiency did improve, then why didn't we see an increase in glute strength over the six weeks?

It seems that the benefits of glute activation are short-lived and don't carry over to the next workout. Thus, if you can feel your glutes working, then use the warm-up to practice the exercises in the upcoming workout. Anecdotally, I haven't seen much difference in my workouts when I do glute activation versus a dynamic warm-up. Regardless, I don't think it will do any harm, except take more time. But if you have the extra time available and enjoy a longer warm-up, then go for it. Just remember, you don't have to do a  specific warm-up to build a booty. Barbell hip thrusts, split squats, and dead lifts build glutes, not the warm-up.

Just In Case You Love Glute Activation Warm-ups

"In order to maximally challenge a patient's gluteus maximus and medius, the authors recommend using a front plank with hip extension, a single limb squat, and a side plank on either extremity with hip abduction. (3)"

• Stationary bike 3 min

• 90/90 Glute Lift 10 reps

• Hip Flexed Forearm Plank With Bent Knee Hip Extension 6 each leg*

• Side Plank With Hip Abduction 6 each leg*

• Single leg squat 3 each leg

* The planks involved a 2-second hold at the top of each repetition

*These warm-ups are advanced and intended for experienced lifters

Glute Activation Warm-up #2

• Stationary bike 3 min

• Inchworm 2 x 8

• Bodyweight squat 2 x 8

• Leg Swing 2 x 5 each leg

• Prone plank with hip extension 1 x 6 each leg*

• Side plank with hip extension 1 x 6 each leg*

• Single leg squat 1 x 3 each leg

* The planks involved a 2-second hold at the top of each repetition

Learn How To Activate The Booty

Key Points 

• The gluteus maximus is the largest muscle in the body

• Glute activation is a learned skill, one that improves with practice

• Beginners should use a glute activation protocol in the warm-up for at least two to four weeks

Gluteal Amnesia

The term "gluteal amnesia" has been floating around the interwebs lately. In short, it refers to the inability to use or feel your glutes during a movement. Fortunately for us, gluteal amnesia doesn't exist. If it did, you wouldn't be able to walk or stand upright. However, you might not be using your glutes to their full potential due to other muscles doing the work for you (i.e., hip flexors, lower back, quadriceps). If you suffer from constant back pain or can't get feel your glutes during a workout, then your glutes might not be firing on all cylinders. Moreover, this should cause some concern, not the end of the world concern, but enough to motivate you to make a change. Lucky for you, glute activation is an easy skill to learn, and yes, it is a skill.

What Do The Glutes Do?

Besides filling out jeans and turning heads, the glutes play an essential role in the daily activities we perform. Without a strong hiney; walking, running, and love making would not exist. Yes, you read that correctly. Can you guess which muscle is responsible for hip thrusting? I will give you a hint, it starts with a "G" and ends with an "S"... gluteus maximus!

The gluteus maximus is the largest muscle in the human body, and for a good reason. It is mainly responsible for hip extension, abduction, and external rotation. It also assists in hip adduction, internal rotation, and pelvic stabilization too. Take a look at the images below to see all the movements. The glute max is the MVP of the muscular system.

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However, the glute max isn't doing it alone, just like Lebron James needed Kyrie Irving to win a championship, the GM needs help too. The two other glute muscles are the gluteus medius and minimus (see above). They play a smaller role, but an important one nonetheless. They help with hip extension slightly, but their primary function is hip abduction and knee stability (insert muscle actions). Now that you have a solid understanding of what the glutes do, it is time to teach you how to use them!

Glute Activation Is A Learned Skill

Do you remember what it was like to learn how to ride a bike? I do. It wasn't pleasant and quite scary at times. My Dad's strategy was to push my brothers and me down our grass hill. You know, throw yourself in the deep end and swim to survive. Unfortunately for us, we didn't learn quick enough, we just fell.

When learning a new skill, I believe it is best to break it down into small chunks. So instead of getting pushed down a hill, maybe use training wheels and a flat surface. We will apply the training wheel model to training the glutes.

How Long Does It Take To Increase Glute Activation?

To maximally recruit muscle, you should perform an exercise that includes all of its movements. Quiz time! What are the main movements of the glute max?

• Hip Extension

• Hip Abduction

• Hip External Rotation

Question number two, which exercise would you use? Lucky for you, a recent study answered the question for you. Don't you love the internet sometimes?

One Week

The study required participants to complete one hour a day of the exercise below. Participants were instructed to perform one minute holds for twenty minutes, three times a day totaling one hour.

After the week of training, the subjects saw an increase in GM activation.

"Short-term GM activation training resulted in a significant increase in corticomotor excitability as well as changes in inhibitory processes of the GM. We propose that the observed corticomotor plasticity will enable better utilization of the GM in the more advanced stages of a rehabilitation/training program (1)"

Are you confused by the quote above? In short, the study shows a challenging glute training program can improve glute function. How cool is that! The research proves that muscle recruitment is a skill, one that increases with practice and repetition. I understand it was a massive amount of training, but most of us do have an hour a day to exercise. If you don't, then it's not a priority for you. As Debbie Millman says, "Busy is a decision."

Exercise Prescription

Personally, I think the exercise they selected in the study is boring and not enjoyable for most. So I selected exercises that my clients enjoy and have seen success with. I don’t think it is realistic to perform an hour of isometric holds for six days straight. Nonetheless, we can still apply the same principle of glute activation, but with different exercises. According to the study above, we can increase GM recruitment in as little as a week. Most likely, you won't be training as vigorous as the subjects in the study. So to be safe, I recommend performing the exercises below for the next two to four weeks before working out. Remember, first you have to learn how to ride with training wheels before going down a big hill.

Repeat Warm-Up Three Times

• 90/90 ISO Hip Lift: 5 exhales

• Quadruped Hip Extension With Band 10-15 reps

• Quadruped Hip Abduction With Band 10-15 reps

Increase Abdominal Activation By 400%

I am not sure if I was born with two curves in my spine. But I do remember going to the chiropractor in my teens and being diagnosed with scoliosis. Today, I joke with my clients about my crooked spine and how it robbed me of my height. I am not the smallest guy, but my 5’7 stature does have it’s setbacks, especially when I am on a date and the girl has heels on. Ugh. Scoliosis!

And it doesn’t end there. I have lived with back pain for the last eight years. From sciatic pain shooting down my leg at 19 years old to crippling muscles spasms in my back seven years later.  Honestly, I don’t think the curves in my spine are to blame for my back pain. Rather, my poor posture and lack of core stability is the real culprit.

Train The Core

I believe my consistent core training routine has dramatically reduced my risk for chronic back pain. The plank has been an exercise that I have performed regularly. It isn’t the sexiest exercise in the world, but when done correctly, it is one of the most effective core exercises. Plus, it has a low injury risk and can be done anywhere.

Further, there are hundreds of progressions and variations you can add to keep the exercise fun and novel. After all, we aren’t robots and exercise boredom is a real thing. I see it firsthand among my clients. The majority of people are reluctant to perform the same exercises month after month. You have to keep the workouts interesting while making sure they are safe and effective.

It would be best if you taught the movement accurately or you risk training the wrong muscle groups. For example, a common mistake I see in a plank is the dropping of the hips and excessive arching of the lower back). When the body is out of alignment, the muscles of the hip and trunk are affected. The abdominals become over-lengthened and weak, forcing the lower back to do all the work.  A study done in the Journal of Physical Therapy Science supports this idea.

Form Follows Function

Seventeen healthy adult males had their muscle activity, and spinal curve measured during a neutral, sway back, and lordosis standing posture. A neutral position has a rib cage stacked over a pelvis. Swayback is characterized by excessive lower back rounding, whereas lordosis is an excessive lower back arch. The study showed a three-fold increase in lumbar erector spinae muscle activity in a lordosis posture versus a neutral stance (1).

Effect of standing postural deviations on trunk and hip muscle activity (1)

As you can see in the chart above, alignment determines muscle activation. The neutral posture increased glute engagement by 200 percent compared to the other poses. Moreover, if standing compromises muscle activity, then I believe it would be affected even more in the plank position. Thus, performing a plank properly is essential for training the abdominals and obliques.

Increase Plank Effectiveness

A recent study published in Sports Biomechanics found the position of the pelvis and elbows to play a crucial role in abdominal activation. The purpose of the study was to compare the muscle activation of the abdominals in a traditional plank, a posterior tilted pelvis plank, a long lever plank, and a long lever posterior tilted pelvis plank (see below).

An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise (2)

The authors found the long lever posterior tilt plank to be the most effective at activating the core musculature.

“This is the first study to show that a modified version of the traditional plank employing a long lever and posterior tilt significantly and markedly increases muscle activity in the rectus abdominis and external oblique as compared to the traditional prone plank.” (2)

As you can see in the averages below, the long lever posterior tilt plank engaged the rectus abdominis 400% more and the external obliques 300% more versus the traditional plank.

An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise (2)

The long lever posterior plank is much harder to perform than a traditional plank, so it makes sense that it would engage the core to a greater extent. But, it does show us that posture and alignment play a crucial role in muscle activation. Thus, technique and quality of movement should be paramount. Check out the video below to learn how to perform the perfect plank.