Here are a few ball exercises for core muscles. The one that I will demonstrate today is the hip raise on the stability ball. This exercise works the glutes and core muscles.
1. Sitting on Stability ball, activate the core muscles by drawing in the navel towards the spine and squeezing your glutes.
2. Gently walk your feet out and lay back on the Stability ball.
3. Keep your head and shoulders on the stability ball with your head slightly tilted back
4. Lift your hips towards the ceiling until you're in the position of a "plank" with shoulders, hips & knees all at the same height.
2. Gently walk your feet out and lay back on the Stability ball.
3. Keep your head and shoulders on the stability ball with your head slightly tilted back
4. Lift your hips towards the ceiling until you're in the position of a "plank" with shoulders, hips & knees all at the same height.
5. Hold this position for 10-15 seconds then lower keeping your core contracted.
6. Keep the knees over the ankles.
7. The ball should not move.
8. Imagine gripping a small ball between the knees.
9. Think of pushing the hips toward the ceiling as you raise your hips up.
Reps-12-15
6. Keep the knees over the ankles.
7. The ball should not move.
8. Imagine gripping a small ball between the knees.
9. Think of pushing the hips toward the ceiling as you raise your hips up.
Reps-12-15
Sets- 2-3
Intensity- body weight
Rest- 1 minute
Intensity- body weight
Rest- 1 minute
These ball exercises for core muscles is a great way to increase your strength and endurance. I suggest hiring a Certified Personal Trainer for other advanced core workouts.
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