Improving core strength, balance and stamina can be done by using different pieces of equipment that don’t take up much room and can be stored easily. Find out about the pieces of equipment you can use to achieve a more dynamic and functional workout. These include a Bosu ball, stability ball and mini band.
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1. Bosu Ball
1A – Forward Lunges on Bosu Ball
Begin in an upright, standing position in front of the Bosu ball with the dome side up. Take a big step forward onto the top of the Bosu ball with one leg, and then lower your back knee to the ground. Raise up and repeat the movement with the opposite side, alternating legs.
1A – Forward Lunges on Bosu Ball
1B – Side Lunges on Bosu Ball
Place the Bosu ball on one side. Begin in an upright, standing position with your legs wider than hip-width apart. Place your foot on the dome of the Bosu ball. Contract your core and bend your knee to lower yourself into a side lunge position. Return to the starting position and repeat the movement on the opposite leg.
1B – Side Lunges on Bosu Ball
1C – Squats on Bosu Ball
Stand upright on the dome of the Bosu ball, with your legs hip-width apart and your toes slightly pointed outward. Extend your arms in front of your body at chest-height. Contract your core, bend your knees and hinge through your hips to move into a squat position. Raise up and repeat the movement.
1C – Squats on Bosu Ball
1D – Push-ups on Bosu Ball
Move into a straight-arm plank position, with your hands on the dome of the Bosu ball and maintaining proper alignment with your head, shoulders, hips, and toes. Tighten your core. Bend your arms to lower your upper body toward the Bosu ball, then straighten your arms to complete a push-up. Repeat the movement.
1D – Push-ups on Bosu Ball
2. Stability Ball
2A – Push-up From Knees
Begin in an upright, kneeling position in front of the stability ball, maintaining proper alignment with your head, shoulders, and knees. Extend your arms and place your hands on the ball. Set your shoulder blades back, and then lower your upper body toward the ball. Raise back up to the starting position to complete the push-up. Repeat the movement.
2A – Push-up From Knees
2B – Plank Saws
Move into a forearm plank position, resting your elbows on top of the stability ball and 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.
2B – Plank Saws
2C – Reverse Lunges
Begin in an upright, standing position with your back on the stability ball. Bend one knee and place your back foot on top of the stability ball. Contract your core, bend your front knee and hinge through your hips to move into a squat position, extending your leg back. Return to the starting position and repeat the movement on the opposite leg.
2C – Reverse Lunges
3. Mini Band
3A – Mini Band Chest Press
Begin in an upright, standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Wrap the mini band around your wrists and position your hands at chest-height. Pull the band apart to create resistance. Contract your core and press your arms forward. Retract your arms to return to the starting position and repeat the movement.
3A – Mini Band Chest Press
3B – Mini Band Pull Aparts
Begin in an upright, standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Wrap the mini band around your wrists and extend your arms in front of your body at chest-height. Engage your core and pull the band apart, creating resistance. Return to the starting position and repeat the movement.
3B – Mini Band Pull Aparts
3C – Mountain Climbers
Wrap the mini band around your wrists. Move into a straight-arm plank position, maintaining proper alignment with your head, shoulders, hips and toes. Extend your arms out to the sides to create resistance. Tighten your core and drive one knee up toward your chest. Repeat the movement on the opposite side, alternating legs.
3C – Mountain Climbers
We hope you enjoyed these exercises and are motivated to try out some new workout tools. For your guide to a stronger core, make sure to check out 10 Easy Movements to a Stronger Core, here!
