A stability ball is an effective way to increase the difficulty of your workout to strengthen and tone your entire body. Using a stability ball adds an element of instability to your workout, requiring activation of your core muscles to keep you balanced for the duration of the exercise. Try adding stability ball exercises to your fitness routine three times a week to see an increase in your core strength.
Oblique V Crunch
The oblique V crunch on a stability ball will work all the muscles of your abdominals, and specifically target your obliques. Sit on the ball with your feet on the ground, wider than shoulder-width apart. Walk your feet out as you lie back, and roll the ball under you until it is supporting the middle of your back. Engage your abs and lift your shoulder blades slightly, and place one hand on the top of each thigh. This is starting position.
Begin to slide your right hand down your thigh towards your knee, crunching your abs up and to the right. Return to starting position by lowering your shoulders blades and sliding your right hand back down your thigh. Repeat on the left side to complete one rep, and perform three sets of 12 reps.
Ball Walkout
The walking rollout on the ball tones and strengthens your abdominals and back, as well as developing your sense of balance. Kneel with a stability ball in front of you and lean forward, placing your hands on the ground in front of the stability ball. Begin to walk your hands out so the weight of your torso is supported by the ball. Engage your abs by pulling your belly button to your spine to prevent your back from sagging. This is starting position.
Perform the exercise by walking your hands out, rolling the ball along your body until the ball is underneath your shins or ankles, keeping your back straight. Walk your hands back in until the ball is underneath your torso to complete one rep. Perform three sets of 15 reps.
Chest Press on Stability Ball
A chest press on the stability ball will strengthen your core, glutes and chest muscles. Sit on the ball with your feet on the ground, holding a dumbbell in each hand. Lean back as you walk your feet out, rolling the ball under you until your torso is supported by the ball. For beginners, keep the ball at the middle of your back, and work towards moving the ball up your back and underneath your shoulders. Squeeze your glutes to keep your torso in line, and place your upper arms at 90 degrees to your body, and bend your elbows so your hands are pointing towards the ceiling, with your wrists in line with your elbows.
Press your hands up towards the ceiling, keeping your wrists in line with your elbows, feeling the tension in your chest muscles. Slowly lower back down to complete one rep. Perform three sets of 15 reps.
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