I am off to film some more videos. I am working on an upcoming project that I am very excited about. And I can’t wait to share it with you. Okay, I have to go, but let me share an article and video with you. I wanted to go through 3 Stability Ball Exercises to Improve Your Hip Stability in this article and video.
Before we do the exercises, let me explain why they are important. Suppose you can work with the stability ball, which has an uneven and unstable surface that challenges you. In that case, it works your core muscles, abdominal muscles, and muscles that stabilize the hip.
CLICK HERE to watch the YouTube video.
If you work on having strong muscles that stabilize the hip, they will help decrease the stress on the knees and back. This will also help with injury recovery and prevention in those areas.
I get Donnalee to demonstrate the three exercises.
1. Stability Ball Bridge
Level 1 – Stability Ball Bridge
Place your feet on the ball. You can go a little bit wider to start with for increased stability. Lie down with your hands to the side, tighten your abdominal area, and lift your seat off the ground, so you’re in good alignment.
Stability Ball Bridge (Level 1)
You’re working your glutes, hamstrings, and your core for balance. Hold this position for about 5 to 10 seconds.
Level 2 – Stability Ball Single Leg Bridge
To increase the difficulty, move into a unilateral or single-leg bridge. Lift one leg off the ball while maintaining the rest of the ideal body position.
Stability Ball Single Leg Bridge (Level 2)
Going to this single-leg bridge challenges those hip stabilizers, and you will notice this modification increases the difficulty dramatically. We’re trying to work on that hip stability and those muscles around the hip.
2. Stability Ball Hamstring Curl
Level 1 – Stability Ball Hamstring Curl
Stay in the same position. Lift your seat a little bit, pull the ball with your heels towards your seat, and then return.
Stability Ball Hamstring Curl (Level 1)
Maintain that plank position as you pull the ball in and back out. With this exercise, you’re working on your hamstrings as well as on your core area.
Level 2 – Single Leg Hamstring Curl
You can move onto the Single Leg Hamstring Curl to increase the difficulty and make it more challenging for the hips stabilizers.
Stability Ball Single Leg Hamstring Curl (Level 2)
Lift the leg up, curling as you pull the ball with your heels, and return.
3. Stability Ball Plank
This third exercise is in a different position. With the first two, you’re doing posterior chain work, so working on the muscles on the back part of the body. With the ball plank, you will be on top of the ball.
Level 1 – Stability Ball Plank
Maintain that Plank Position. Tighten up your abdominal area, with your head in good alignment. Roll on top of the ball and bring the ball to about knee or shin height. Start with just holding that position.
Stability Ball Plank (Level 1)
Level 2 – Ball Plank with Alternating Leg Lift
Increase the difficulty and make it more challenging by alternating leg lifts. Lift one leg up and then lift the other, alternating back and forth.
Stability Ball Plank with Alternating Leg Lift (Level 2)
There you go! These three exercises you can do will improve your hip stability, which tends to be a common weak spot in most people I see, especially those suffering from knee pain.
If you have knee pain, look at your hips to see if you have good hip stability. You can start with level one, and when it gets easy, you can proceed to level two.
Enter in your injury or pain. There’s a good chance t have an article, an interview, or a video help you overcome injury or pain. Make sure to swing by ExercisesForInjuries.com.
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Rick Kaselj, MS
If you want to overcome back and lower body injuries in a fast, simple, safe, and effective program, click here to check out the Best Gluteus Medius Exercises program.