Building Core Strength with Stability Ball Exercises
Strength training with a stability ball is an effective way to build your core muscles without putting your back at risk. With the right form, you can use a stability ball for exercises that target your abs, back, and arms. It also helps to improve balance and posture. The unstable nature of the ball requires your body to work together to maintain balance, which can help to address areas of imbalance.[0]
To get started, here are some stability ball exercises to target your core and upper body. Low-to-high woodchop is an effective exercise for strengthening your abs and back muscles.[1] Start by lying on your back with your knees bent and feet hip-width apart.[2] Tighten your stomach muscles and lift your hips off the floor until your knees, hips, and shoulders are in a line. Then, bend your knees and push your hips back to a quarter squat and extend your legs. Repeat this 10 times.[3]
The stability ball shoulder ROM, or range of motion, is another great exercise.[3] Start by sitting on the ball with your feet flat on the floor. Place your hands on the sides with your palms facing down.[4] Lift your hips and roll the ball in front of you until your hips, shoulders, and head are in a straight line. Then, press your arms out and rotate your upper body to the side.[1] Hold this position for 30-40 seconds and repeat on the other side.[1]
For an extra challenge, you can use the stability ball while doing rows. Position the ball on the wall and stand a few feet away. Keep your arms straight and slowly pull the ball towards your chest while maintaining balance.[4] This exercise will help to build upper back strength and engage your core and legs.
Finally, you can use the stability ball to do woodchops. Place the ball between your feet and hold the back of your legs with your hands. Press your inner thighs against the ball and tuck your pelvis slightly under you. Core engaged, slowly roll your back one segment at a time until your shoulder blades touch the floor.[2] Keep your chin tucked and then slowly roll back up.[2] Perform 10 repetitions[2]
Stability ball exercises can be a great way to add variety to your strength training routine. By engaging your muscles and improving coordination, you can build core strength without putting too much strain on your joints. With proper form and a good warm-up, you can exercise on the stability ball with minimal risk of back pain.
0. “6 Benefits of the Stability Ball to Boost Your Balance and Range of Motion” BarBend, 4 Feb. 2023, https://barbend.com/benefits-of-the-stability-ball/
1. “Core strength is more than abs – try this circuit to strengthen yours” Metro, 2 Feb. 2023, https://metro.co.uk/2023/02/02/core-strength-is-more-than-abs-try-this-circuit-to-strengthen-yours-18196937/
2. “Pilates Ring Exercises: 6 Moves for Your Core and Inner Thighs” Runner’s World, 4 Feb. 2023, https://www.runnersworld.com/training/a42757633/pilates-ring-exercises/
3. “Excellent Ab Workouts with Weights for a Solid and Firm Core” Sportskeeda, 6 Feb. 2023, https://www.sportskeeda.com/health-and-fitness/excellent-ab-workouts-weights-solid-firm-core
4. “Excellent Core Stability Exercises to Build Strength and Stability” Sportskeeda, 7 Feb. 2023, https://www.sportskeeda.com/health-and-fitness/excellent-core-stability-exercises-build-strength-stability
