PHOTOS BY: DAVE LAUS
WORKOUT BY: NICHELLE LAUS
MODEL: PATTY NIXON
These stability ball exercises not only strengthen your entire abdominal wall, but also target your core muscles, and help increase your stamina, and improve your balance and agility.
There are 4 exercises in this circuit. Perform each exercise until failure for a maximum of 20 reps or maximum amount of time, then continue on to the next exercise, resting as little as possible between exercises. Once the entire circuit is complete, rest 60 seconds, and repeat 1 – 2 more times, depending on your fitness level and time you have.
When it comes to stability balls, size is important. A good indicator of the right size of the ball you should use is when you’re sitting on the ball, your hips should be at the same level of your knees when they are at a 90° angle. Here is a helpful chart to refer to:
45 CM EXERCISE BALL
– Users under 5’ tall
55 CM EXERCISE BALL
– Users 5’1” – 5’8” tall
65 CM EXERCISE BALL
– Users 5’9” – 6’2” tall
75 CM EXERCISE BALL
– Users over 6’3” tall
Exercises:
STABILITY BALL HAND TO FEET PASS
Lying with your back on the ground and your body fully extended, hold the ball in your hands above your head.
Lift your legs towards your body while simultaneously bringing your arms and the ball to meet them.
Grasp the stability ball between your feet and lower it back to the floor, stretching out your lower abs and bringing your arms back up above your head.
Repeat for the recommended amount of repetitions.
STABILITY BALL ROLL OUT
Kneel in front of the stability ball with your knees hip-width apart.
Place your forearms on the ball, hands in loose fists or clasped together.
Keeping your back flat, brace your core and slowly roll the ball away by straightening your arms; extend as far as you can without allowing your hips to drop.
Come back to the starting position, and repeat for the recommended amount of repetitions.
STABILITY BALL CRUNCH
Lie face-up on the stability ball, with the ball under your low back.
Keep your feet on the floor, hip-width apart, and your hands behind your ears.
While bracing your core and tightening your glutes, slowly crunch the upper body upward, raising shoulders off the ball and tucking your chin to chest.
Come back to the starting position, and repeat for the recommended amount of repetitions.
HIGH PLANK WITH FEET ON STABILITY BALL
Start in a high plank position with your hands flat on the floor and your feet and shins on the stability ball.
Your body should form a straight line from your shoulders to your ankles.
Hold this position for the recommended amount of time.
