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This article was co-authored by Michele Dolan. Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
There are 9 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 1,125 times.
Using a stability ball for core training works your balance and strength at the same time.[1] If you have just been doing crunches on the floor, then using a stability ball is a great way to intensify your core training. There are lots of different exercises you can do on a stability ball, such as planks, crunches, and leg lifts.
Steps
Method 1
Method 1 of 3:
Planking and Piking
Position yourself. You will need to get down on your hands and knees with the stability ball behind you. Place your hands about shoulder width apart and position your knees so they are under your hips.[2]- Make sure that the ball is close enough so that you can easily put your feet up on it.
- You may also want to place a yoga mat on the floor before you get started to make this position a bit more comfortable.
Get into a plank. When you are ready, place one shin at a time up on the top of the stability ball. Then, straighten your legs out and allow the ball to roll away from you or towards you as you balance yourself.[3][4]- Keep your hands firmly planted on the ground under your shoulders.
- Straighten your torso and keep your shoulders and hips lined up.
- Hold this position for as long as you can. Try starting out with 30 seconds and work up to holding the position for a full minute.
Advertisement- Push your hips up to get into a pike position. Come out of the plank position and lift your hips upwards towards the ceiling. As you do so, roll the ball in towards you and allow your feet to rest on top of it.[5][6]
- When you are in the position, you should look like you are standing on your head. Hold this position for a few seconds and then come back down into a plank.
- Repeat this process of piking and planking as many times as you can. Try doing this 10 times to start and then work up to 20 repetitions.
- After you finish, get back into a plank.
- Tuck your knees under. You can finish this routine by doing some reverse crunches. To do a reverse crunch, keep your hands firmly planted on the floor under your shoulders. Then, bend your knees and tuck them in towards your chest. As you do so, allow the ball to roll in towards you.[7][8]
- Repeat this exercise as many times as you like. Try doing 10 repetitions to start and work up to 20 reps.
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Method 2
Method 2 of 3:
Doing Crunches
Sit on the edge of the ball. To do crunches on an exercise ball, you will need to place it on the floor and sit down on it. Then, allow the ball to roll forward as you lean back onto the ball. Lean back until your back and shoulders are resting on the ball.
Position your feet in front of you. Walk your feet out so that your knees are bending at a 90 degree angle and your feet are planted flat on the floor. This will help to keep you stable as you lean back on the ball.
Place your hands behind your head. Next, take your hands and place your fingers loosely under your head. This will provide a bit of support for your head and neck, but you will not be pushing against your head with your hands.
Crunch forward. When you feel ready, contract your abs and use them to crunch forward slightly.[9] A crunch is a small movement, so do not feel as though you need to sit all the way up. You should feel your ab muscles working as you do this.- Do not use your hands to force your head upwards. All of the movement should come from your abdominal muscles.
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Method 3
Method 3 of 3:
Lifting the Ball
Lay down on your back. You can also do some ball lifts to work your core muscles. To get started, place a yoga mat on the floor and lay down on your back. Position the ball in front of you so that it is easy to reach with your feet.
Squeeze and lift the ball. Next, position the ball between your calves and squeeze it. Then, place your arms down at your sides and plant your hands on the yoga mat to brace yourself. When you feel ready, lift the ball with your calves. Bring it up as high as you can and then slowly lower it back down to the ground.[10]- Do 10 repetitions of this exercise.
- Make sure that you are using your abs to lift the ball. You should feel your abs contract each time you lift and lower the ball.
Turn onto your side. You can also work your obliques by lifting the ball. To do this, you will need to turn over onto your side, but keep the stability ball between your calves. Extend the arm closest to the floor above your head and rest your head on it. Then, place your other hand in front of you to steady yourself.
Lift the ball on your side. When you are ready, contract your abs and raise the ball slightly.[11] Don’t worry if you can only lift the ball a couple of inches above the floor. Even this small movement will work your obliques.- Do as many repetitions as you like and then switch sides. Try to start with 10 reps and then work up to 20 as you get stronger.
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References
- ↑ http://www.shape.com/fitness/workouts/20-tricks-get-tight-toned-abs-faster
- ↑ https://www.youtube.com/watch?v=W9T251R1398
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/core-strength/sls-20076330?s=7
- ↑ https://www.youtube.com/watch?v=W9T251R1398
- ↑ http://www.bodybuilding.com/exercises/detail/view/name/stability-ball-pike-with-knee-tuck
- ↑ https://www.youtube.com/watch?v=W9T251R1398
- ↑ http://www.bodybuilding.com/exercises/detail/view/name/stability-ball-pike-with-knee-tuck
- ↑ https://www.youtube.com/watch?v=W9T251R1398
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/core-strength/sls-20076330?s=3
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/core-strength/sls-20076330?s=8
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/core-strength/sls-20076330?s=9
- ↑ http://www.shape.com/fitness/workouts/20-tricks-get-tight-toned-abs-faster
- ↑ http://www.shape.com/fitness/workouts/20-tricks-get-tight-toned-abs-faster
- Videos provided by Natalie Jill Fitness
About this article
Michele Dolan
Certified Fitness Trainer
This article was co-authored by Michele Dolan. Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology. This article has been viewed 1,125 times.
Co-authors: 1
Updated: March 29, 2019
Views: 1,125
Thanks to all authors for creating a page that has been read 1,125 times.
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