Looking to pump up the intensity of your stability ball exercise routine? Take it to the next level with an array of challenging movements that utilize the stability ball to bring the burn to your legs and abs.
Pike
Assume a plank position with arms extended, fingers spread wide and in contact with the floor. Core should be tight and the stability ball should be in contact with the floor and the lower leg area. To begin the movement, activate the entire abdominal wall and raise your butt to the ceiling until the body forms an upside down ‘V’. Then, with a slow and controlled motion, return to the starting position.
Hand off
Lie on the floor, face up, arms stretched above your head also in contact with the floor, and a stability ball held between your ankles. Begin by using the core to raise your arms and legs simultaneously while continuing to hold the stability ball between the ankles. Once the hands are able to reach the stability ball, take the ball in your hands and slowly return to starting position. The next rep will pass the ball from the hands to the ankles and so on. Be sure not to reach at the top of the movement, instead, keep the back straight and use the core to lift your upper body towards the ball.
Bridge
Lying on the floor, elevate the feet by resting them atop the stability ball. Hands should be palms down, next to the body. With weight on the feet and upper back, raise the middle part of the body off the floor using the hamstrings, glutes and lower back. Slowly return to staring position.
Split Squat
Standing in front of a stability ball, take one leg backward, resting the top of the foot on the stability ball. With weight on the front leg, slowly bend at the knee while keeping the torso perpendicular to the floor, and keeping the bent knee no further forward than the toes. Using the quads, hamstrings, and glutes, bend until the knee is approximately 90 degrees. Return to starting position.
Remember, these are advanced stability ball exercises that require prior knowledge of stability ball exercises and an advanced level of fitness. If at any time you feel straining, slowly come out of the movement and rest. Build up to these exercises with a beginner or intermediate stability ball program for the most effective results.
