The objective of this study was to determine the effects of an 8-week core exercise programme performed on Swiss ball and BOSU ball that on dynamic balance, flexibility, spinal Range of Motion (ROM), back muscle endurance, back muscle strength, abdominal muscle strength, and body composition for healthy young males.
Twenty-two young males (Age: 20.68 ± 2.27 years, height: 175.23 ± 5.17 cm, body weight: 66.81 ± 7.85 kg) volunteered for the study. Prior to the training period, all participants completed anthropometric measurements, body composition measurement, back muscle strength and endurance tests, sit-up test, lateral bending and spinal ROM measurements, Y Balance Test (YBT). After measurements, the participants were divided into randomly two groups. The exercise group (N:12) performed the core exercise 3 days per week for 8 weeks. The control group (N:10) did not participate in any type of exercise. "Indepented t-test" and "Paired-Samples T test" were used for analysis of all parameters between the pre and post training measurements for exercise and control groups.
The present findings show that there were significant increases between pre and post-training values for back muscle strength, abdominal muscle strength, spinal ROM and dynamic balance in the exercise group compare with control group. Following the core strength training programme, back muscle strength (+10%) (p < 0.05) and endurance (+18.61%) (p < 0.00), abdominal muscle strength (+20.39%) (p < 0.03), leg strength (+12.66%) (p < 0.01), spine ROM, lateral flexibility and dynamic balance values of the exercise group showed a significant increase when compared with the pre test values. The control group did not show any significant changes pre and post training values when compared with exercise group.
The results demonstrated that the 8-week a core training programme with Swiss ball and BOSU ball was effective to increase flexibility, dynamic balance, strength and muscular endurance, but not effective to decrease body fat. In this context, it can be said that this strength and flexibility training program may be a pleasurable alternative training type by coaches and physiotherapists that increased the above-mentioned physical fitness parameters for athletes or sedanter individuals.