Core Conditioning Exercises With Stability Balls

Strengthening the muscles in your core improves balance, posture, stability and helps your body perform functional movements such as standing up from a chair or picking up a bag of groceries. The core consists of the abs, obliques and lower back muscles. Stability balls are a piece of exercise equipment used provide an unsteady surface to challenge the core muscles. Stability balls are versatile, so you can use them in a variety of positions to work your entire body while strengthening your core simultaneously. Add stability ball exercises into your workout routine to help improve your core strength.

Knee Tucks

Stability ball knee tucks work all of the core muscles, including the abs, obliques and lower back. Begin on all fours. Position the ball underneath your hips. Walk your hands forward until your feet are resting on top of the ball. Bring your knees in toward your chest while rolling the ball forward. Slowly extend your legs straight, rolling the ball back to the starting position. Repeat the motion for four sets of 20 repetitions.

Squats

Performing squats with a stability ball engages your core while targeting the quadriceps, hamstrings and glutes. Place the ball against the wall and lean your back against the ball. Make sure the ball is resting behind your lower back. Position your feet slightly forward and shoulder-width apart. Sit your hips back like you are about to sit in a chair. Lower hips down until your knees are bent at 90 degrees. Squeeze your thighs and glutes and press yourself up, returning to the starting position. Repeat the exercise for four sets of 20 repetitions.

Pushups

Doing pushups with a stability ball stimulates the core while working your chest and arms. Begin in a pushup position. Place the ball underneath your feet. Don't allow your back to arch and make sure to keep your abs tight. Bend your elbows and lower your chest toward the ground. Pause for one moment at the bottom of the movement. Press your chest up, returning to the starting position. Repeat for four sets of 20 repetitions.

Planks

Planks recruit your core muscles to maintain stability. Start on your knees with your elbows on the ball. Press up onto your toes so your elbows and feet are supporting your bodyweight. Keep your spine in a straight line from head to toe. Hold this position for 30 to 45 seconds. Repeat for four sets.