Stability ball exercises are amazing for your core. All these exercises target your core muscles which help with stabilization and posture of the spine.
Perform these exercises each for 3 sets of 10 repetitions. If you can’t reach that goal don’t worry work your way up to it. Find it to easy? Increase the repetitions to give yourself a challenge!
Push-up: Stabilize both legs onto the ball supporting on your hands shoulder width apart. Contract your core and press your upper body, chest and shoulders, down the the ground and push back up.
Squat: Hold the ball straight out in front of you. Contract your core and squat down keeping your back as straight as possible.
Hamstring Curl: Lay flat on your back and lift your feet up on to the stability ball and keep them balanced. Roll the ball along your feet and flex your knees contracting your hamstring muscles.
Leg Raise: lay on the ground flat on your back. Place the ball between your feet contracting your adductor muscles. Lift the ball with your legs straight up so your feet are parallel with your hips and lower the ball back down to the ground.
Wall Squat: Place the ball along your lumber spine. Stand up straight and tall and push your shoulders back. Keeping your back straight go down into a squat until the hips each 90 degree angle.
Supine Abdominal Crunch: Place both feet flat on the ground, hold your hands behind your head. Contract your abdominal muscles and lift your shoulder blades off the ball.
Pike: Stabilize both legs onto the ball supporting on your hands shoulder width apart. Contract your core and lift your hips up towards to ceiling. For an extra challenge try and hold the position for 10-15 seconds.
Prone Abdominal Crunch: Stabilize both legs onto the ball supporting on your hands shoulder width apart. Contract your core and bring your knees into your chest. Make sure to not compensate and extend your back.
Side Lunge: Hold one leg on the stability ball. To help keep your balance, placing the ball against the wall can help. Hold shoulders back and back straight and lean back and down into a side lunge.
Lunge: Stabilize one leg on the stability ball with the opposing leg planted on the floor. Proceed with keeping chin straight and shoulders back. Lower hips into a lunge.