Basketball is a game of speed, agility, quickness and coordination. At the base of these skills is core strength. A strong core gives you the ability to perform daily tasks and movements on the court with more efficiency and finesse. A physio ball, also known as a stability or fitness ball, can give you an advantage with core exercises because of its unbalanced nature. When you are off balance, your body has to recruit more muscle fibers to remain stable.
Crunch
The crunch is a basic core exercise that targets the upper abdomen. To begin, lie face up on the ball with your head and shoulders slightly lifted. Keep your knees bent 90 degrees and feet flat on the floor throughout the exercise. After placing your hands on the sides of your head, lift your torso forward and squeeze your abs forcefully. Slowly lower yourself and repeat. To increase the resistance, hold a weight plate behind your head.
Alternating Bird Dog
An alternating bird dog works the abs and lower back at the same time. This exercise is often done on the ground from an all-fours position. To use the ball, lie across the top on your stomach and place your toes and hands on the floor. Keeping the middle of your body still, raise your right arm and left leg in the air until they form a straight line. Slowly lower your limbs, repeat with your other side and continue to alternate back and forth.
Side Bend
A side bend zeros in on the obliques, which are located on the sides of the stomach. To begin, stand with your feet shoulder-width apart and hold the ball directly above your head with arms fully extended. Keeping your lower body still, bend to your right side laterally as far as possible. Slowly rise and bend down to your left side. Continue to alternate back and forth for a set of repetitions.
Abdominal Pullin
The abdominal pullin works the upper and lower abs, and it is performed from a face-down position. To start, place your hands shoulder-width apart on the floor and rest your lower shins on top of the ball. Your body should now be in a pushup position. Steadily roll the ball on the floor by pulling your knees into your chest. Hold for a second, roll the ball back out and repeat. For a challenging variation, keep your legs straight and lift your hips in the air as you roll the ball inward. This is called a pike.
Shoulder Glute Bridge
The shoulder glute bridge works the abs, back, hamstrings and butt at the same time. To begin, lie face up on the floor and rest your lower back legs on the ball. Keeping your arms out at your sides, press into the ball to lift your hips and stop when your body forms a straight line. Hold for a full second, slowly lower yourself and repeat. For a variation, raise your hips in the air and then lift one leg off the ball. Hold this position for a second, lower your leg and then your hips. Repeat with your other leg and continue to alternate back and forth.
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