4 Stability Ball Exercises to Challenge Your Core

Stability Ball Exercises to Challenge Your Core

The following are four different ways to challenge your core. These exercises can be done anywhere and anytime. You will find out which one works best for you based on your own personal requirements. If you have any questions or suggestions, please feel free to leave them in the comment section below!

1) Swinging from Wall: A simple way to challenge your core is by swinging from a wall.

Try it out at home first before attempting these exercises. You can swing from a height of five feet or less if necessary.

2) Tumbling Down Stairs: Another simple exercise is tumbling down stairs.

You may need to practice this first before trying these exercises on a regular basis.

3) Jumping Up and Down: This is another easy way to challenge your core muscles, but it requires some strength and coordination skills.

4) Standing on Ladders: This is probably the most challenging way to challenge your core.

You need to stand on ladders while balancing on other objects like boxes, chairs, etc. This is not recommended for those with low back problems because it puts pressure on the lower spine. However, if you want to try this exercise then do so only under supervision of a professional trainer or doctor.

How To Do Stability Ball Crunches With Weight?

A common mistakes that a lot of people make when doing crunches is they use their arms to lift their heads up. For the ideal abdominal crunch use your abs to lift your head up, do not use your arms at all. Another tip for good form when doing crunches is to place both hands behind your head {fingertips touching the back of your head}. By placing your hands behind your head it eliminates the use of your arms and you will be able to feel your abs working much more.

Part 1: Begin by kneeling on the ground, place the stability ball between your lower back and the wall. If you are not flexible or have had a past injury you can place a folded blanket or towel between your lower back and the wall. This allows you to lessen the angle so that your back is not over stretched.

Sources & references used in this article:

Trunk muscle activity during stability ball and free weight exercises by JL Nuzzo, GO McCaulley, P Cormie… – The Journal of …, 2008 – cdn.journals.lww.com

Systematic review of core muscle activity during physical fitness exercises by JM Martuscello, JL Nuzzo, CD Ashley… – The Journal of …, 2013 – cdn.journals.lww.com

Evaluating abdominal and lower-back muscle activity while performing core exercises on a stability ball and a dynamic office chair by MWR Holmes, DE De Carvalho, T Karakolis… – Human …, 2015 – journals.sagepub.com

Use of the stability ball as a chair in the classroom by LN Witt – Unpublished manuscript. Retrieved July, 2001 – schoolsin.com

Grand Slam men’s singles tennis 1991-2009 serve speeds and other related data by R Cross, G Pollard – Coaching & Sport Science Review, 2009 – physics.usyd.edu.au

Core training for improved performance by TM Handzel – NSCA’s Performance Training Journal, 2003 – myweb.wwu.edu

Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? by D Condron – 2007 – Sterling Publishing Company