Try These Core Ball Exercises for Stability
It’s time for a little thank you. Every time I do one of the core exercises this week, I am very grateful not to do the plank . Even when the movements are heavy, it’s okay, because at least they’re not boring .
So today we present you with a few movements that you can do with an exercise ball (stabilization ball, Swiss ball, whatever you call it). Most gyms have a ball or more, and if not, it’s a cheap investment and a handy item to have with you. If you have small children, they will try to knock each other off their feet. At your discretion, plus or minus.
So, here are a few things you can try, starting with the hardest:
Ball stability
It starts in a plank-like position (hands on the ground, body level), but the feet are on the ball. Then you lift your buttock into the air, keeping your legs straight and your feet on the ball. It’s difficult. It hurts, you might fall, and it is also basically a handstand practice. (Remember when we did the handstand? ) So naturally this one is my favorite, although I can hardly do it.
Ball stability at the knees
This is a simpler version of the above, and if you ever want to make a pike, you should master it first. Start in the same position, but keep your back straight at all times. Bend your knees to roll the ball under you, then extend your legs to return to the starting position.
Passing the ball
You can do it without the ball, but it’s more fun with it. Squeeze the ball between your legs while lying on your back. Keeping your legs straight, lift the ball into the air and grasp it with your hands. Lie down again. Then return the ball from hands to feet and repeat.
Lateral ball lift
Here’s another trick you can do with the ball between your legs. Lie on your side and squeeze your obliques to lift the ball (and legs) off the floor.
Twisting balls
Oh yeah, if you just want to curl up, you can do them on a ball. Just throw your upper body over the ball and you will find that the curls become much more difficult. This means that you can achieve a burning sensation in your stomach with a set of, say, 10 instead of 50.
Here are some ideas for this month. Let us know if you try them! And be sure to tell us about your favorite core ball drills we missed.