The stability ball can be a great exercise tool when used in the right hands. This versatile piece of exercise equipment, as you will see, can be used for building strong a strong core. We will start with a few great core exercises in this article and highlight additional non core exercises in future articles.
Stability Ball Hip Thrust
How to Perform the Exercise (Muscle Group: Glutes)
1.) Start by sitting on an exercise ball and slowly walk your feet out and lay with your back on the ball.
2.) Keeping your shoulders and head on the exercise ball, fold your arms across your chest.
3.) Lift your hips up slowly in a smooth motion, holding for a few seconds then return back to the starting position.
4.) Repeat for as many sets and repetitions as desired.
Stability Ball Hamstring Curl to Bridge
How to Perform the Exercise (Muscle Groups: Hamstring, Glutes, Core)
1.) Start by laying flat on your back with both feet on an exercise ball, keeping your arms flat on the floor by your side.
2.) Bend your your knees as you pull the heels toward your glutes, then extend one leg upward, pause and repeat with opposite leg.
3.) Hold this position for a few seconds then return back to the starting position.
Stability Ball Single-Leg Hip RotationÂ
How to Perform the Exercise (Muscle Groups: Core, Hips)
1.) Start by rolling onto an exercise ball so that you are in a pushup position with your shins and ankles are rested right on top of the ball.
2.) Take one leg and bring it off of the ball so that your hip, knee and ankle turn inward towards your pelvis.
3.) Keep your shoulders square and turn your hip so that the twisting leg goes underneath the straight leg.
4.) Return back to the starting position and repeat with the opposite leg for as many reps and sets as desired.
Final Thoughts
We looked at just three of the many core exercises that can be performed using a stability ball. The great thing about each of these exercises? Anyone can perform them. For more intermediate/advanced users, simply slow down the speed of each repetition in order to keep the desired muscle groups under tension longer. The first exercise, stability ball hip thrust, can eventually be performed using resistance.
Stay Strong Together
Jefit app, named best fitness app for 2023 by the International Association of Strength Coaches, Lifewire, GLAMOUR, and many others, comes equipped with a customizable workout planner and training log. Take advantage of Jefits exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
