Place your forearms on the ball so your arm makes a 90-degree angle (a). The stability ball should be in front of you. How to: Start by kneeling on the ground with your toes tucked underneath your feet. Plus, we’d be lying if we said this wasn’t super challenging for those hamstrings, too. “Using an exercise ball for roll-outs can help engage smaller core muscles better than traditional forms of exercise”, says Rubin. Next, raise your arms so they are extending straight out from your sides, so your body makes a “T.” Lower your arms (c). Now raise your arms up and extend straight overhead, so your body makes a “Y.” Lower your arms (b). Keep your core, glutes, and back engaged, and have your arms hanging down from your shoulders but not touching the ground or the ball. Your body should be in a plank position and your head in a neutral position (a). How to: Lay your chest on a stability ball, with your legs extended straight behind you. “By performing this move on a stability ball, you’ll work on range of motion more so than if you performed it laying on the floor”, says Rubin. Tone your shoulders and core in one fell swoop by taking a cue from the alphabet and making a Y and T with your arms. RELATED: Ab Challenge: 5 Planks to Sculpt Your Core 2. This movement isn’t about speed so the slower, the better (c). Pause, then gently lower your upper body back down. Keep your gaze towards the sky or ceiling so you don’t put too much pressure on your neck (b). Engage your core and lift your shoulder blades off the ball, pausing once your body reaches a 45-degree angle. With your neck relaxed, place your hands behind your head (a). How to: Sit on the stability ball and walk your feet forward so your shoulders, neck and thighs are parallel to the floor. How does the ball up the ante on the old standard? “Doing a controlled crunch on this unstable surface boosts activation of the abdominals more than regular crunches”, says Rubin. Warm up your body with a minute of jumping jacks or jogging in place, then follow the GIFs below for a low-impact, beginner-friendly workout that will still challenge you in all the right ways. It’s no bouncy castle, but we guarantee you’ll come around to these five core-focused stability ball exercises from Rubin. RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout 5 Stability Ball Exercises to Strengthen Your Core Your legs should make a 90-degree angle when you sit on the ball with your feet flat on the ground. From planks to squats to glutes bridges performed on the ball, you can work your midsection while challenging other important muscle groups.īefore going balls-to-the-wall, though, you’ll want to pick out the right size for you, says former Daily Burn coach Angela Rubin, ISSA personal trainer and USAT Level 1 triathlon coach. RELATED: 50 Ab Exercises to Score a Stronger Coreīut there’s plenty more where that came from - the Swiss ball is incredibly versatile. When was the last time you used a stability ball in your workout? The 90s called, and reminded us that humble stability ball exercises are actually an incredibly effective way to sculpt your way to a stronger core! Research shows that by performing basic moves like crunches on an unstable surface, you’ll increase muscle activity when compared to standard crunches.
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