5 Stability Ball Exercises for an Insanely Strong Core

This workout is all about spinal mobility and lengthening the spine in all directions ―flexion, side flexion, extension and rotation. The exercises will help reduce stiffness and aches and pains due to sitting lack of movement all day. Using the stability ball will also help you strengthen your core and work your balance for a full-body Pilates workout.

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#1 – Plank Saws

Begin in an upright kneeling position with the stability ball in front of your body. Move into a forearm plank position, resting your elbows on top of the stability ball while maintaining proper alignment with your head, shoulders, hips and toes. Tighten your core and roll the stability ball forward and back using your elbows. Repeat the movement.

Plank Saws

Start with one set of 5 repetitions. The intensity of this exercise is light to medium, depending on your fitness level.


#2 – Dead Bugs

Lie on your back on the floor and raise your knees up to a 90-degree angle. Place the stability ball up against your knees and extend your arms to hold the ball in place. Lower one arm overhead while extending your opposite leg. Be careful not to drop the ball. Return to the starting position and repeat the movement on the opposite side.

Dead Bugs

Start with one set of 5 repetitions on each side. The intensity of this exercise is light.


#3 – Leg Lowers

Lie on your back on the floor with your knees bent and your feet flat on the floor. Raise your legs toward the ceiling and place the stability ball between your feet. Place your hands under your low back for extra support. Contract your abdominal muscles as you lower the stability ball to touch the floor. Return to the starting position and repeat the movement.

Leg Lowers

Start with one set of 5 repetitions. The intensity of this exercise is light to medium, depending on your fitness level.


#4 – Mountain Climbers

Start in an upright kneeling position with the stability ball in front of your body. Move into a straight-arm plank position, resting your hands on top of the stability ball while maintaining proper alignment with your head, shoulders, hips and toes. Tighten your core and drive one knee up toward your chest. Lower your knee back down and repeat the movement on the opposite side.

Mountain Climbers

Start with one set of 5 repetitions on each side. The intensity of this exercise is light.


#5 – Back Extensions

Lie on your stomach on top of the stability ball with your hands extended out to the sides. Place your feet against the wall for support. Tighten your core and raise your upper body by extending your lower back. Be careful not to extend your neck. Return to the starting position and repeat the movement.

Back Extensions

Start with one set of 5 repetitions. The intensity of this exercise is light to medium, depending on your fitness level.

Give these five exercises a go. They will help you get your body loose while, at the same time, strengthen your core and give you stronger abs.

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