Last week, I wrote (Stability Ball Exercises Part 1) about some of my favorite stability ball exercises to help you keep in shape at home. This week I will continue with this versatile piece of equipment by focusing on the movements that will strengthen your core.
Here are some of my favorite stability exercises for your core:
Plank-to-Pike
This movement will really challenge your core.
Step 1: Start with the starting position used for the stability ball pushup. Place your shins on the ball instead of your feet. If you feel unsteady, try to widen your feet here to increase your stability.
Step 2: Tighten the abdominals as you pull your belly button toward your spine and slowly push your hips up into the air in a controlled manner. Keep your arms and legs straight. Once your hips are as high as they can go, slowly lower yourself back to the starting position. That is one repetition.
Note: If this move is too difficult, modify by tucking your knees in toward the chest.
Repeat 10 times and work up to 30 repetitions.
Arm-Leg Ball Pass
Step 1: Lie flat on the yoga or exercise mat with both your legs out straight and arms reaching straight overhead. Hold the stability ball in your hands.
Step 2: Tighten your abdominals and lift both the hands and feet an inch or two from the floor. At the same time, bring the arms and legs up together keeping them straight (forming a V) and pass the ball from your hands to your legs.
Step 3: Lower both hands and feet to an inch or two above the mat, keeping that core tight. Bring both arms and legs together again, transferring the ball back to the hands. Lower to the original position, both hands and feet still hovering above the mat, to complete one rep.
Repeat 10 times and work up to 30 repetitions.
Balancing Oblique Crunch
Step 1: Lay on the stability ball on your left side with the ball between your ribs and your hip. Keep your feet staggered for stability.
Step 2: Tighten the core, interlock your hands behind your head with elbows straight out, and slowly crunch your upper body up toward the right hip, keeping the lower body stationary. Slowly lower to the staring position to complete one rep.
Repeat 15 times before switching sides. Work up to 30 repetitions on each side.
Stability Bridge to Hamstring Curl
Step 1: Lie flat on the yoga mat or floor. Place the legs up on top of the stability ball with the ball just under your calves. The arms may rest on the floor by your side for added stability. If needed, you may widen your feet for additional stability.
Step 2: Tighten the core and buttocks, lift the hips up into a bridge position.
Step 3: Maintaining that bridge height, bend the knees and roll the feet in toward your buttocks by using the hamstrings.
Step 4: Carefully straighten the legs back into the standard bridge position, and lower the hips back down to the mat for one rep.
Repeat 15 times and work up to 30 repetitions.
Back Hyperextensions
Step 1: Kneeling behind the stability ball, roll forward so that your stomach is resting directly on the ball. Aim for the space below the rib cage above the hips. Extend the legs and flex the feet so the toes are your main point of tension with the floor.
Step 2: Interlock your hands behind your head and use your core muscles to slowly lift your upper body upward.
Step 3: Slowly release and return to the starting position.
If needed, you may have a partner hold/brace your ankles to keep you stable.
Repeat 15 times and work up to 30 repetitions.
If you experience any joint pain or weakness during these exercises, try decreasing the motion and repetitions. If the pain/weakness continues, it could be a sign of a more serious joint problem. Call us at 1-800-930-8803 as we are experts in providing relief from pain, injury and weakness.
