Using Stability Balls to Develop Core Strength

Those big, sturdy exercise balls are great workout tools to strengthen your core and help you achieve or maintain balance. It is unstable because of its rolling action, and a beginner might have difficulty balancing at first. Fortunately, this rolling motion is also the reason why it’s so great for exercising because it makes you use muscles in a different way.

Stabilityballs are sometimes called Swiss balls, fitness balls or balance balls. When you perfect exercising on these balls you’ll be improving your cardio, balance and strength. Learning such moves as planks, pushups and squats move the muscles in various ways that are different from most exercises.

Here are some great core-building exercises to learn with a stability ball:

·         Plank Pike-Up – This is a balance exercises that also helps your abs, lower back and core. You’ll lie to top of the ball, shins on the ball and palms on the floor beneath your shoulders. Using your abs and legs, roll the ball to your stomach while lifting your hips and keeping your head between your arms. Repeat about 10 times.

·         Ski Step – Workout like a skier by sitting on the stability ball, feet together. With one motion, swing feet right and arms left. Be sure to sit straight up on the ball when performing this one.

·         Ball Jog – Sitting on the ball with abs pulled in and feet planted on the ground, lift your knees up and down while bouncing as high as possible. Do this for two to five minutes to keep your heart pumping.

·         Knee Tucks – Begin in the push up position, straight arms, toes on the ball and hands on the ground beneath the shoulders. Bring your knees toward your chest until they’re beneath your hips and then extend knees back to the pushup position. Repeat ten to fifteen times.

·         Side Squat – This exercise stretches your core. Standing with legs apart, grasp the ball overhead with both hands, keeping your back straight and pulling in your stomach muscles. Then, bend over to bring the ball outside and next to the left foot. Repeat for the right side. Repeat ten to fifteen times.

To achieve all the benefits you can from a stability ball, choose the correct size for your body and the exercises that are most important to you for your fitness routine. To discover which size is best for you, be sure to sit on the ball, making sure that the knees and hips are right angled with the floor.

Besides being great to strengthen the core, stability balls are also used for those who have suffered injuries. Muscle and spinal injuries are reduced because of the gentle movements used during most ball exercises.

To watch a quick video review of this piece of equipment, click here!

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