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Core Exercises on Stability Ball

Learn these moves on a stability ball to tighten and strengthen your core.
Chalyn Dye

Facebook: www.facebook.com/fitgalchal
Blog: www.fitgalchal.com
Instagram: @chalyndye

Core Exercises Using A Stability Ball:

1. Elbow Pulls- *Easy*
-Put elbows on the top, center of the ball
-stretch legs out straight behind you
-Squeeze upper AND lower body
-Roll ball in toward you in a jerking motion and back out to where it was thinking about your CORE doing the movement.
*3 sets of 10-50 reps

2. Knee Tucks- *Moderate*
-Place tops of feet on top of ball
-Walk hands out so that your are in a push-up/plank position
-Bend knees in toward chest using your core and extend back out.
*3 sets of 10-50 reps

3. Pike Rolls *Moderate/Adv*
-Place tops of feet on top of ball
-Walk hands out so that your are in a push-up/plank position
-Using core, lift hips up into the air keeping legs straight then put hips back down.
*3 sets of 10-50 reps

4. Knee Circles- *Advanced*
-Place knees on top of ball
-Walk hands out so that your are in a push-up/plank position WITH BENT KNEES so that hamstrings are parallel to the wall behind you
-Using core, make small circles to the right, then to the left
*3 sets of 10-50 circles EACH way.

5. Torso twists- *Advanced*
-Place knees on top of ball
-Walk hands out so that your are in a push-up/plank position WITH BENT KNEES so that hamstrings are parallel to the wall behind you
-Using core, twist knees to each side making thighs parallel to the floor on each twist
*3 sets of 10-50 twists on EACH side.

***To make ALL exercises harder, do them ONE-LEGGED***
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