1. Abdominal Curls (w/Spinal Extension)
2. Side Ups
3. Pelvic Press / Bridging
4. Back Extension (w/Spinal Flexion)
5. Push Ups
….I also love doing the “Frog” after the back extensions. Lying prone on the ball, jump back-and-forth landing on the hands and then the feet. It’s keeps the heart rate up, gives clients a break if they are tired, and its super fun!
I LOVE using the Stability ball! I work with a lot of sedentary seniors so my most favorite exercises include:
Ball to Wall Squats and Lunges
Bridges and hamstring curls
Seated balance exercises (ie: Alt.leg raises, balance on 1 ft etc)
Supine Arm to leg ball transfer
Any exercise that uses the ball as a bench,
Side plank w/ ball between feet
I use balls in my Core Training Studio almost all of the time! Clients love to stretch over them. I have a lot of clients use them to to learn proper squat positioning. I don’t have any machines in my studio, so we also use the balls as our “bench” to allow the core to stay integrated with all of the strengthening exercises. We use the ball for our chest presses, tricep french curls, chest flyes, and rotation. It is also perfect for abdominal work both laying on top and placing feet on top.
Stability balls are a great tool to increase and maintain core stability and strength. With all my clients that have the support base to move to unstable surfaces I use the ball with any exercise that you would use a bench, in addition to including core specific exercises as well.
My top 5 (favorite) ball exercises:
1. DB Pullover on the Stability Ball
3. SB Hamstring Curls
4. SB Push up to Prone knee tuck
5. SB Abdominal Crunch