5 Ways to use a Stability Ball for your Core Workout
Posted Feb 02 2011 4:58am
There are many different exercises you can do to get a great core workout. Using an exercise ball helps create more of a challenge than the general sit-up exercise by challenging your balance and stability which gives you a better overall workout.
Exercise Note: Please see your doctor before starting any workout if you have any medical concerns.
There are 5 simple exercises to do when starting out with an exercise ball.
Once you have mastered these, you can keep increasing the difficulty level by adding weights and using different positions.
With these basic exercise ball core exercises, you will want to perform 2 sets of each exercise and hold each one for 60 seconds or do 12-16 repetitions. If this is too much, start smaller with 30 seconds and work your way up to 60 seconds or with 8 repetitions and then work your way up to 12 or 16. One final note: do not continue doing any moves that you find painful and if you need a little added support, you may prop the ball against a wall.
With this you will want to lie with your shoulders, hips and butt on the ball and slowly raise your head and shoulders. Hold for a couple seconds and then lower. Repeat
Ball Butt Lift
With this exercise, start sitting on the floor with your back against the ball with the ball supporting your head, neck, and shoulders. Bend your knees. Lift your butt into a table top position, hold for a couple seconds, and then lower back down. Repeat 12-16 times.
Place your hands on the exercise ball and then place your feet back behind you in a push-up position forming a straight line with your body. Raise your left knee up towards your chest slowly. Hold for a few seconds and then lower. Repeat with your right knee and then alternate between the knees until you have 12-16 repetitions for each knee.
Ball Extension for the Hips
While you are lying down on the floor, place your feet on top of the ball. Tighten your abs and squeeze your glutes as you raise your hips up off the floor. Hold for a couple seconds and then lower back down. Repeat 12-16 times.
Rolling those Abs
Place your hands on the ball while you are kneeling next to the ball. Slowly roll the ball further out in front of you as you tighten your abs and lower your forearms onto the ball keeping your torso tight. Hold for a few seconds and then squeeze your abs to bring your body back to the starting position. Repeat 12-16 times.
So there you are 5 ways you can start using that exercise ball that you have sitting around your house.
Let me know what you think of these exercises by leaving me a comment below answering this question of the day: What exercise looks the most interesting to you and why?