Core Conditioning With Balance Ball: Part 3

 

Can’t get enough core conditioning? Here are four advanced exercises to add to your strength training regiment.
1. Plank

Set-up:
– Kneel with the toes tucked
– Forearms rest on the ball, shoulder width apart
Abdominals are engaged, creating a straight line through the body
Action:
– Press forearms into the ball to stabilize
– Keep abdominals strong
– Straighten knees
Reps:
– 3 reps, hold as long as possible (3 times a week)

2. Rolling Half Plank

Set-up:
– Kneel with the toes pointed
– Forearms rest on the ball, shoulder width apart, hands clasped
Abdominals are engaged, creating a straight line through the body
Action:
– Press forearms into the ball to stabilize
– Keep abdominals lifted
– Stretch arms out to roll the ball forward
– Pull elbows back and return to starting position
Reps:
3 reps, 10x – 20x (three days a week)


3. Reverse Plank Pull In’s

Set-Up:
Arms are shoulder width apart with hands flat
– Ball is under the legs, as far back as comfortable
Abdominals are engaged creating a straight line from head to toes
Action:
– Maintain a long back with abdominals pulled up
– Draw the the knees towards the chest
– Extend the legs back to the starting position
Reps:
3 reps, 5x – 10x (three days a week)

4. Jackknife

 Set-up:
Arms are shoulder width apart with hands flat
– Ball is under the legs, as far back as comfortable
Abdominals are engaged creating a straight line from head to toes
Action:
– Press hands into the ground
– Pull up strong in the abdominals
– Lift the sit-bones into the air while rolling the ball to the body
– Reach the feet back to return to the starting position
Reps:
3 reps, 5x – 10x (three days a week)


 

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)


 

Core Conditioning With Balance Ball: Part 1

 

Are you looking for new core strengthening ideas? Try these great exercise with the balance ball and improve your stability!
1. Full Curl 
Set-up:
-Feet near wall
-Sit at the 45° mark
-Lay Back 
-Hands behind head

Action:
-Engage abs
-Lead with the top of the head to curl up and forward (maintain the curl)
-Roll back down into the ball from lower to upper body

Reps:
20x (3 days a week)
2. Side Curl

2. Side Curl
Set-up:
-Feet near wall
-Sit at the 45° mark
-Lay on side (upper body lays over the top of the ball)
-Hands behind head

Action:
-Engage abs
-Lead with top of the head to curl up and over, towards the hip (maintain the curl)
-Roll back down into the ball from lower to upper body

Twist:
-Engage abs
-Lead with the top of the head to curl up and over, towards the hip (maintain the curl)
-Twist upper body so the upper body is parallel to the ground
Reps:
10x regular 10x twist
(3 days a week)
3. Arching Curl

3. Back Curl
Set-up:
-Feet into wall
-Stomach at the 45° mark
-Lay on the top of the ball
-Hands behind head

Action:
-Engage abs
-Lead with the top of the head to arch back
-Roll back into the ball from lower to upper body
Twist:
-At the top of the arch
twist upper body right then left (slow)
Reps:
10x regular 10x twist
(3 days a week)
Looking for a Balance Ball Retailer? Here are a few nationwide and online stores to choose from. (Click on name to view product)