Stability Ball Core Exercises - Fanshawe...

Stability Ball Core Exercises

• Ball Set-up:– Sit tall and make sure top

of legs are parallel to floor

– If your ball has rings,there should be enoughair to press only 2 rings

– Do not over-fill with air

Stability Ball Core Exercises

• Ball Curls:– Neutral spine– Chin off chest– Hands lightly hold head– Elbows wide– Lift and lower chest toward

ceiling– Ribs toward hips

Stability Ball Core Exercises

Muscle Group:Rectus abdominus

• Ball Oblique Curls– Same starting points as ball

curls– Rotate shoulders and reach

diagonally toward oppositeknee

– Alternate sides or perform 1 set on each side

Stability Ball Core Exercises

Muscle Group:Obliques

• Weighted Ball Curls– Same set up as ball

curls

– Hold weight to chest, above forehead with elbows bent or extend arms overhead

Stability Ball Core Exercises

Muscle Group:Rectus & Transverse Abdominus

• Arm to Ball Plank

– Legs and torso createone straight line

– Elbows or hands under shoulders

– Head lifted

Stability Ball Core Exercises

Muscle Group: Rectus & Transverse abdominus, Erector Spinae

• Back Extension

– Belly on ball

– Lift and lower chest and shoulders

Stability Ball Core Exercises

Muscle Group:Erector Spinae

Stability Ball Core Exercises• Superman Back Extension

– Belly on ball

– Lift and lower chest and shoulders

– Lift arm and opposite leg at the same time

Muscle Group: Erector Spinae, Glutes, Hamstrings, Deltoids

• Assisted side plank:

– Practice your side plank bylightly elevating yourself onthe ball

– Start with belly on the ball and slowly roll to side

– Stack or stagger your feet

Stability Ball Core Exercises

Muscle Group: Builds shoulder, abdominal and hip stability

• Balance Hand Plank, single or both arms– Back and legs in-line,

chin up

– Chest between hands

– Lift arm overhead or tothe side

Stability Ball Core Exercises

Muscle Group: Deltoids, Trapezius, Transverse Abdominals

• Inverted Balance Push-ups– Start in plank position

– Lower chin to an inchabove floor

– Keep chest betweenhands

Stability Ball Core Exercises

Muscle Group: Pectorals, Deltoids, Transverse Abdominals

• Ball Pass Hollow Body Crunch– Aim to keep arms and

legs extended

– Pass ball between hands and feet while elevating shoulders

Stability Ball Core Exercises

Muscle Group:Rectus & Transverse abdominus

• Ball Roll Curls– Press hands on ball to

top of legs– Extend arms to roll ball

up to knees and backdown to lying

– Roll to side of knee towork obliques

Stability Ball Core Exercises

Muscle Group:Rectus abdominus

• Hip Bridge Balance– Lie on floor with lower legs

pressed to top of ball– Lift backside to make a

straight line from heel to head

– Roll ball toward lifted backside, then extend legs back to start

Stability Ball Core Exercises

Muscle Group:Glutes, Hamstrings

• Kneeling balance (advanced)– You can use a wall or friend for

support and assistance to get on– Stand behind ball and hold wall in

front– Slowly bring knees to ball and slowly

lift feet from floor– Slowly bring one arm at a time away

from support– Be ready to step down if you wobble– Try on a soft carpet and with someone

to assist you the first few times

Stability Ball Core Exercises

Muscle Group:Glutes, Core stabilizers