1. Seated upright, hands @ shoulders w/ elbows bent. Extend one knee forward as opposite arm reaches upward
2. Prone with feet either @ wall (easier) or on floor (harder), torso in alignment with legs, arms @ shoulder level with thumbs up. Lateral abduction for posterior deltoid and trunk strength.
3. Supine with head and shoulders on ball, hips off in table top position. Raise and lower pelvis with arms either reaching to ceiling or moving in opposition (arms towards head as pelvis lowers)
4. Plank with legs on ball and hands on floors. Pull knees under torso (easier), or pike hips into the air (much harder!!)
5. Standing, hold ball in front of waist, step BACK into a lunch as you either rotate torso towards FRONT leg and keep ball waist level (easier) OR reach arms up as torso rotates (harder).
Of course, you must use all core stability musculature as you perform these and breathe with each move!!
yes I use it but not all the time, only when there is stabilty work needed.
My top 5 are:
DB Chest Press
DB Shoulder Press
DB Prone Supported Row
Leg Curl/Glute Bridge
It is very hard to limit this to a list of 5…I didn’t have any room to add in core work
Top 5 Core:
Plank w/feet on the ball > progression > alternate lifting a leg
Glute Bridge w/feet on the ball > progression > Alternating extending a knee
Trunk Lateral Flexion over the ball
Back Extension and Reverse back extension
Stir the Pot
I do try to work in a stability ball quite often. Top 5 exercises I would say:
1. Stability Ball Crunch
2. Stability Ball Dumbbell Chest Press
3. Stability Ball Leg Curl
4. Stability Ball Reverse Crunch
5. Stability Ball Knee Tuck
I know most of us call every exercise something different, hope you can understand what I mean!