You can use a stability ball to improve your stabilization strength, which is your ability to maintain your posture and center of gravity while you move in different directions. There are two types of core exercises you can do. Static core exercises involve you to staying in one position for a duration of time to maintain your balance and posture. Dynamic core involve moving your body while maintaining your balance and posture.
Static Plank
The static plank strengthens your buttocks and torso and spinal stabilization as you hold this position for a duration of five to 10 deep breaths. Place the tops of your feet and lower shins on a stability ball and your hands on the ground about shoulder-width apart. Tighten your buttocks and maintain this position where your head is in alignment with your spine, hip and legs. Do not sag your belly or stick your neck down to the ground. When you have completed one set, get off the ball and walk around for about 20 to 30 seconds with a tall posture. Repeat the exercise two more times.
Plank Push-ups
This exercise involves moving your body in while maintaining core stabilization and your balance on the stability ball. Start in the same position as the plank exercise. Lower your chest to the ground and bend your elbows out to your sides. Tighten your buttocks to maintain your balance. Exhale and push yourself back up while keeping your head, spine and hip in the same alignment. Perform three sets of 10 to 15 reps.
Ball Squats
Ball squats train core stabilization by keeping your upper body and pelvis in place while you squat. You also use your core to help you generate strength to stand up and to control the rate at which you squat down, explains Coach Vern Gambetta, author of "Athletic Development."
Place a stability against a wall and put your lower back against the ball. Stand with your legs about shoulder-width apart and squat down as low as you can. Keep your torso upright and push your tailbone slightly behind you. Exhale and stand straight up without moving your upper body. Perform three sets of 10 to 15 reps.
Ball Cobra
The ball cobra stabilizes your torso and hips as you pull your arms and shoulder blades back to strengthen your shoulders, spine and abdominals. Lie on your lower belly and the front of your hips on top of the ball, and put your feet on the ground slightly apart on your toes. Bring your arms down below your chest. Tighten your buttocks and lift your arms up and behind you toward your buttocks without moving your spine. Hold the shoulder contraction for two seconds and lower your arms back to the starting position. Perform three sets of 10 to 12 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
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