The stability ball is one of the most versatile pieces of equipment in any gym. Most people think of it as something to do crunches on, but it's also a great tool to strengthen your core and improve your posture. Using the ball allows you to challenge yourself in new ways while engaging more muscles than you're used to—which makes for a more effective workout. Here are seven exercises that will help you strengthen your core:
A stable core is essential to good posture, back and hip alignment, and injury prevention.
A stable core is essential to good posture, back and hip alignment, and injury prevention.
In order to maintain a neutral spine while you're doing any kind of exercise, you must have strong abdominal muscles that support your spine. If those muscles are weak or fatigued, they won't be able to hold up the weight of your torso as effectively and could lead to pain in your lower back or neck if they give out entirely.
A strong core also helps prevent injuries by allowing you to move more efficiently through space without having to compensate for weaknesses in other areas of the body. For example: If one leg turns out when walking because it has poor stability on its own--perhaps due to tight hamstrings or weak glutes--the other side must compensate with extra rotation so that balance is maintained during movement; this could eventually lead over time not only toward muscle imbalance but also strain on joints throughout both legs due to uneven stress placed upon them by unevenly rotated limbs moving together at once (i..e., walking).
1. Stability Ball Plank
- Begin in a plank position with the stability ball beneath your shins, ankles and feet on top of the ball, arms straight out in front of you and fingertips pointing toward the ceiling.
- Slowly bring one foot up toward your buttock so that it's resting on top of the stability ball (your other leg should remain planted). Return back to starting position and repeat with other side for desired reps.
2. Side Plank with Short Leg
The side plank with short leg is a great exercise for strengthening your core and improving balance. To do this exercise:
- Lower down until both forearms rest flat against the floor, keeping them straight throughout this movement. Your body should form a triangle shape with its base being made up by both feet together underneath their respective hips; keep those hips from sagging down toward ground level!
- Hold this position for 1 minute before switching sides to complete another set on both sides equally weighted so as not to favor any particular muscle group over another during training sessions anymore than necessary.
3. Stability Ball Push-Up
To do a push-up with a stability ball:
- Place the ball on the floor and kneel on top of it. Place your hands on either side of the ball and lower yourself down until your chest is just above the ground. Lift yourself back up by pushing through your arms.
- Modify this exercise for beginners by resting both feet on top of the ball instead of just one foot at a time. This will make it easier for you to balance yourself during this exercise so that you can focus more on strengthening your core muscles rather than worrying about staying upright with two feet planted firmly in place!
- For more advanced users who want an even greater challenge: try doing these push-ups from a plank position. This way, not only will those abs get some work done but also those shoulders will too!
4. Stability Ball Superman Crunch
How to do the stability ball Superman crunch:
- Sit on the floor and place your feet on top of a stability ball, with knees bent and feet shoulder-width apart. Place hands behind your head, making sure that your back is straight, then lift off from the floor so that only your butt remains in contact with it (you should look like Superman flying).
- Lift one arm at a time off from the floor and extend it out in front of you as far as possible while keeping all other parts of your body still; return arm back down when done with each repetition
5. Stability Ball Crunch and Rollout Combo
- Start by lying on your back with your knees bent and feet flat on the floor. Place a stability ball under your lower back, just above where your tailbone meets the floor.
- Place both hands behind your head and curl up into an abdominal crunch, lifting only as high as you can without arching or lifting off of the ball.
- Slowly roll down until your shoulders reach the floor, then push up again to complete one rep of this exercise.
- Repeat 15 times for three sets per day (or more). You may add in weights if desired--just be sure to keep them light enough so as not to compromise form or balance!
6. The Plank Rollout Combo
The plank rollout combo is a great way to work your core muscles. It's also a great exercise for beginners who want a challenge but aren't quite ready for the advanced moves yet!
- Start in plank position with a stability ball between your feet and hands on either side of it.
- Roll forward until your chest is on the floor and then return to plank position by rolling backward until you're back in starting position again.
- Repeat this motion as many times as possible within 30 seconds, or continue until failure occurs (i.e., when you can no longer hold yourself up).
7. Single-Arm Stability Ball Rollout with Curl
To do this exercise, lie on your back with your feet flat on the floor and knees bent at 90 degrees. Hold a stability ball in one hand, placing it under your shoulder so that your elbow is bent at 90 degrees.
- Straighten out through your body as much as possible while keeping the ball stable.
- Roll the ball forward until you feel tension in your abs before returning it to its starting position. Repeat for eight to 12 reps per side (or more if desired).
Conclusion
These are just a few of the many ways you can use a stability ball to improve your core strength and posture. A stable core is essential to good posture, back and hip alignment, and injury prevention. So if you're looking for an easy way to get started with exercises like these, then we recommend starting with one of these exercises or another variation on them that works well with your fitness level!
