Core Conditioning With Balance Ball: Part 2

 

Here’s more great exercise with the balance ball and improve your stability!


1. Ab Knee Lifts
Set-up:
-Lie on the ground
-Knees bent and placed on each side of the ball
-Lay on Back
-Hands behind head
Action:
-Engage abs
-Squeeze ball
-Bend knees towards chest
Reps:
20x (3 days a week)


2. Ab Pelvis Lifts
Set-up:
-Lie on the ground
-Knees bent and placed on top of ball
-Lay on Back
-Arms down near your sides
Action:
-Engage abs
-Roll up to a bridge (starting with the tailbone)
-Pressing heels into ball, stretch legs out and in (maintain bridge)
Reps:
10x (3 days a week)

 


3. Ab Pelvis Lifts Variation
Set-up:
-Lie on the ground
-Knees bent and placed on top of ball
-Lay on Back
-Arms down near your sides
Action:
-Engage abs
-Roll up to a bridge (starting with the tailbone)
-Lift one leg into the air
-Pressing heels into ball, stretch legs out and in (maintain bridge)
Reps:
5x right then left (3 days a week)