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Challenging Your Balance With Stability Ball Exercises

Working out with a stability ball is an excellent way to engage your core while challenging your balance on an uneven surface. It can help synchronize your mind-muscle connection and build tremendous core strength.[0] Here are some exercises you can do with a stability ball to improve your mobility and performance.

Lie down on your back on a mat with your feet on the floor and knees bent.[1] Place your hands on the sides with your palms facing down and lift your shoulders slightly in a crunch position.[2] Extend your arms and legs out straight slowly, bringing your arms above your head and pointing your toes.[3] Return to a crunch position, lifting the shoulders off the floor, pressing the lower back down throughout, and hold for 1-2 seconds. Perform the action for 30-[3]

To increase the intensity, hold a small weight in both hands for added resistance as your arms go over your head.[3] You can also do a Pilates ring exercise, which will condition your core by pressing outward against the ring. Place your legs inside the ring and lie faceup on the floor, pressing the head, back, and hands into the floor with the feet flat and knees bent. Begin by gradually raising the hips off the ground, one vertebra at a time. Pause, and then gently lower yourself back to the floor.[1]

Slide a stability ball into your strength routine to build upper back strength with rows on a stability ball. Your core and legs will need to work overtime to keep your upper body stable enough to row.[0] Core stability exercises with a stability ball are very effective, and all sides of your body need to work together to maintain balance.

The stability ball tuck is also an excellent ab exercise that conditions the core while challenging your balance. Engage your abdominal muscles and lift your hips up until your knees, hips, and shoulders are in a straight line. To perform a low-to-high woodchop, get into a quarter squat and push through your feet to extend the legs.

Exercising on the stability ball can help improve your posture and reduce aches outside of the gym, without causing strain on the lower back. Make sure to warm up before doing your core exercises and ensure proper form to prevent back pain.[4]

The stability ball offers a wide variety of exercises that can help you extend your range of motion to boost your mobility. An example of this is the stability ball shoulder ROM, which is specifically designed to enhance overhead mobility.[0]

0. “6 Benefits of the Stability Ball to Boost Your Balance and Range of Motion” BarBend, 4 Feb. 2023,

1. “Pilates Ring Exercises: 6 Moves for Your Core and Inner Thighs” Runner’s World, 4 Feb. 2023,

2. “Excellent Core Stability Exercises to Build Strength and Stability” Sportskeeda, 7 Feb. 2023,

3. “Core strength is more than abs – try this circuit to strengthen yours” Metro, 2 Feb. 2023,

4. “4 techniques to build core muscles without back pain” Yahoo News, 9 Feb. 2023,

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