Top 5 Stability Ball Core Exercises

By Amber Keinath RN, MSN, CHC

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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.

Ball Crunch

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 12-16 times.

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.

Mountain Climber

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.

For the video demonstrations of these exercises, visit my YouTube Channel at http://www.youtube.com/AmberKeinath

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