Improve your posture, core and back with four easy stability ball exercises.
Some of us have an exercise ball that is taking up a corner in one of the rooms in our house. Put your exercise ball to use with these four easy stability ball exercises. If you don’t have one, go out and purchase one. These exercises will help improve your posture, core, and back.
Stability Ball Exercises
1. Balance Leg Lift
- Sit on the apex or top of the ball.
- Lift your arms and cross them, placing your left hand flat over over your right forearm and elbow.
- Lift your right leg off of the floor. Squeeze your inner thigh and core muscles while lifting and try to balance.
- Try on the other side, lifting your left leg.
- Repeat this exercise on the right leg again, this time extend your right leg. Try all leg lift for about 2 to 3 minutes.
2. Side-to-Side Roll
- Sit on the ball and place your hands on your hips.
- Use your hips to roll the ball side to side.
- Make sure your feet stay flat on the floor.
- To make it more challenging, lift your hands and cross them as you did in the Balance Leg Lift exercise over even extending your arms overhead and behind your head. Think about bringing your elbows to your rib cage.
3. Abdominal Crunches
- Sit on the ball with your feet flat on the floor.
- Roll down the ball so your mid-back is flat on the ball.
- Place your hands behind your head.
- Keep your core engaged as you lift slightly off the ball.
- Inhale as you lift, exhale as you lower.
- Perform 15 repetitions and work your way up to 2-3 sets.
4. Hip Lifts
- After you've finished your crunches, walk down a little further so the ball is on your upper back and shoulders.
- Curve your shoulders around the ball.
- Place your hands on your hips.
- Lift your hips, then lower them. Squeeze your hips as you lift.
You can do these basic exercises at home and add them to the exercise routine you already have. These exercises will help you balance on the exercise ball and work your abs and core muscles at the same time.