Stability balls are a great, cheap piece of exercise equipment that can be used to help improve everything from ROM to strength. Stability ball exercises can easily be completed anywhere including home, gyms, and in physical therapy sessions. My favorite way to use a stability ball is to help build core strength. Here are my 5 favorite core strengthening exercises using a stability ball:
1. Prone roll outs. Begin by kneeling on the ground with the stability ball in front of you. Place forearms on ball with elbows bent. Activate your transverse abdominis (TA) by gently pulling your belly button into the spine. Keep shoulders relaxed roll forward slow and controlled. Return to starting position.
2. Prone walkout. Lay on your stomach on the stability ball. Tighten your TA. Keep your feet together and shoulders relaxed. Slow walk your hands forward, until the ball reaches your knees. Slowly and with control return to the starting position.
3. Supine Walkout. Start by sitting on the stability ball. Activate TA by pulling belly button into the spine. Cross arms in front of your chest. Slowly walk your feet forward until the ball reaches your shoulder blade area. Slowly and with control return to starting position.
4. Bridges. Place your feet/calves on ball while laying on your back. Activate TA and contract your glute muscles. Lift hips off of the ground, making sure to lift hips evenly. Hold for 3-5 seconds and return to starting position.
5. Bird dogs. Lay on your stomach on the stability ball. Keep your hands and feet on the ground. Activate your
TA. Lift opposite arm and leg a couple of inches off of the ground. Hold for 3-5 seconds. Make sure to keep hips level so you don’t roll off the ball. Repeat with other arm and leg.
I hope these exercises help you start a stability ball core strengthening program! What are your favorite stability ball
exercises? Let us know in the comments below! Happy strengthening!
Rebecca Varoga, PT, DPT
Physical Therapy Consultants, Inc.
PTC_therapy April 4th, 2018
Posted In: General