A strong core is essential for a well-balanced body, good balance, and maintaining or reestablishing a full range of motion. It also helps keep your back strong, guarding against injury. While many people focus on stomach crunches and plank exercises on the floor, the stability ball is a game changer for dynamic training.
Stability ball basics
The stability ball is round and inflated with air, making it unstable and mobile. The point of using it is to engage more of your core (as well as arm and leg) muscles to become “stable” throughout different movements. In short, using a stability ball keeps all your muscles firing!
Core fitness exercises with the stability ball
Try these four core fitness exercises on the stability ball, doing 10 repetitions each. Make sure to maintain the correct form for the best results.
Rollouts – Phase 1: Bent arms
- Kneel before the stability ball with feet off the floor and forearms on the ball.
- Your arms should be bent and your hands together, resting on your forearms for balance.
- Roll your torso forward and back over the ball’s arch, extending your arms forward then contracting them back to move your body slightly.
Although it seems easy, this move is excellent for challenging your core and back muscles due to the instability of the ball.
Rollouts – Phase 2: Straight arms
- Kneel before the stability ball, this time with arms straight and hands on the ball, as if you were in the push-up position.
- Push yourself forward and pull yourself back with your hands on the ball.
- Allow the ball to roll forward while keeping your hands on it at all times.
Your core will be working hard to prevent your body from collapsing. Be careful not to let your hips fall too low and keep your arms extended throughout. This movement engages your core, lats, and triceps simultaneously.
Phase 3: Planks
- Start with your forearms on top of the ball and your body in a plank position, balancing on the balls of your feet.
- Hold yourself in place isometrically, like a plank on the ball. This is more challenging than a floor plank because the ball isn’t a stable surface and can roll.
- Increase the difficulty by raising one foot off the ground for a few seconds, then raising the other.
- Similar to Phase 1, move your bent arms forward then back, providing a dynamic core workout.
Phase 4: Standing
- Carefully transition from standing to a push-up position with arms locked on the ball.
- Roll the ball forward by pushing your hands, then lower to your forearms as you pull the ball back and return to the starting position.
Follow along with a video to ensure proper form and alignment throughout these exercises.
Benefits of a strong core
Incorporating stability ball exercises into your fitness routine can lead to significant improvements in core strength, balance, and overall functional fitness. By challenging your muscles to operate outside their comfort zones, you’ll be able to develop a well-rounded core that provides support and stability for all movements – even everyday tasks become easier with a strong core.
A balanced core also helps reduce the risk of injury, including strains and sprains, by providing support for your spine and promoting proper posture. So, don’t limit yourself to traditional floor exercises, and start incorporating the stability ball into your workouts to maximize the benefits of core training.
