The stability ball sometimes referred to as a physioball, therapy ball, or Swiss ball, has become a staple in gyms and fitness centers worldwide that you can use in a stability ball core exercises. It was first used in Switzerland during the 1960s to help treat patients with cerebral palsy but has since been utilized for strengthening and balance training for people of all abilities. The stability ball is also helpful for improving core strength, making this the perfect addition to your home gym. Below we have shared some of our favorite total-body stability ball core exercises.
Warm-Up
1. Twist with Ball
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Hold the stability ball with both hands at chest height. Engage your core and rotate your upper body from side to side. Start with 1 set of 10 repetitions in each direction.
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2. Arm Raises with Stability Ball
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Hold the stability ball with both hands in front of your body. Engage your core. Raise your arms overhead. Hold this position for a couple of seconds. Lower the ball to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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3. Squats with Stability Ball
Begin in an upright standing position in front of the stability ball with your feet considerably wider than shoulder-width apart, maintaining good alignment in your upper body. Hinge from your hips to bend your upper body forward and place both hands on top of the ball. Contract your abdominal area, bend your knees and hinge through your hips to lower your seat into a squat position, pushing the ball forward. Raise back up to start work and repeat the movement. Start with 1 set of 10 repetitions.
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Stability Ball Core Routine
1. Arm Squeezes with Ball
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Hold the stability ball in front of your body with both hands at chest height. Engage your core. Squeeze the ball tightly and hold for a couple of seconds. Relax and repeat the movement. Start with 1 set of 10 repetitions.
2. Lateral Leg Lifts
Begin in an upright standing position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the wall or the back of a chair for balance if needed. Engage your core and extend one leg out to the side. Lower your leg to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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3. Stability Ball Pelvic Rocking for Core Strength
Begin upright on the stability ball with your knees bent and feet flat on the floor, shoulder-width apart. Hold your hands together in front of your body at chest height. Engage your core and rock your pelvic floor muscles back from the side. Repeat the movement. Start with 1 set of 10 repetitions.
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4. Leg Squeezes
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Position the stability ball between your legs and your hands on your hips. Engage your core. Squeeze the ball with your legs and hold for a couple of seconds. Relax and repeat the movement. Start with 1 set of 10 repetitions.
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5. Straight-Arm Wall Plank with Ball
Begin in an upright standing position in front of the wall keeping your head, shoulders, hips, and legs in alignment. Place the stability ball on the wall and press both hands into the ball at shoulder height, keeping your arms straight. Step back with both feet to increase the angle of your body. Maintain good alignment with your head, shoulders, hips, and toes. Engage your abdominal muscles and hold this position for several deep belly breaths, in through your nose and out through your mouth. Start with 1 set of 1 repetition, holding for approximately 10 seconds.
Alternative Exercise – Forearm Wall Plank with Ball
Begin in an upright standing position in front of the wall keeping your head, shoulders, hips, and legs in alignment. Place the stability ball on the wall and press both forearms into the ball at shoulder height, keeping your arms straight. Step back with both feet to increase the angle of your body. Maintain good alignment with your head, shoulders, hips, and toes. Engage your abdominal muscles and hold this position for several deep belly breaths, in through your nose and out through your mouth. Start with 1 set of 1 repetition, holding for approximately 10 seconds.
6. Crunches
Begin upright on the stability ball with your knees bent and feet flat on the floor, shoulder-width apart. Slowly roll your body forward until your lower back is on the ball. Interlace your fingers behind your head or hold your hands at your ears. Engage your core and roll your upper body forward. Lower your upper body to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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Stability ball core exercises can help develop good overall muscle tone and improve balance, posture, and core stability. Because of this, they are often incorporated into rehabilitation workouts for the back, hip, and knee injuries. Sitting on a stability ball instead of your standard chair engages your core muscles, a great way to improve your overall strength and stability. Note that stability balls come in different sizes, so be sure to choose the right ball for your height.
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