A core, or stability, ball is a piece of exercise equipment used to improve core strength and balance. Working out with a stability ball stimulates muscles that are hard to target with traditional abdominal exercises. The stability ball is a versatile piece of equipment that can be used to increase the intensity of basic exercises like squats and push-ups. Performing abdominal exercises on a stability ball engages all of the muscles in your abs, external obliques and core.
Stability Ball Crunches
Doing crunches on the stability ball engages the abs and external obliques to maintain balance on the ball. Begin seated on the ball. Walk your feet forward until your lower back is completely supported by the ball. Bring your knees and ankles together and extend your right leg straight. Place your hands behind your head to support your neck. Make sure to keep space between your chin and your chest. Crunch up and lift your shoulder blades off the ball. Slowly lower back down, returning to the starting position. Repeat for 25 repetitions and switch legs. Perform four sets and alternate legs with each set.
Skiers
Skiers stimulate your core muscles with a focus on the external obliques. Position the stability ball underneath your hips. Walk your hands forward until your feet are on top of the ball. Roll the ball in, bringing your knees in and around to your right side. Roll the ball back and extend your legs straight. Bring your knees in and around to the left side. Continue alternating sides for four sets of 20 repetitions.
Planks
Planks on the stability ball provide an unstable surface to challenge your core muscles. Start on your knees with your elbows on top of the stability ball. Lift up onto your toes so your body weight is in a push-up position on your elbows. Hold this position for 30 seconds. Keep your back straight and abdominal muscles tight to stabilize your body. Perform the exercise for three sets.
Roll Outs
Performing roll outs recruits all the core muscles to provide stability. Begin on your knees with your elbows on the stability ball. Slowly roll the ball forward with your elbows until your body is angled at 45 degrees. Keep your knees on the ground. Roll the ball back toward you and repeat the movement. Perform four sets of 25 repetitions.
References
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- Bodybuilding: A Beginners Guide to a Tight Midsection
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