Confidence comes from discipline and training.
Stability Ball Challenge!
3 exercises from beginner to athlete
When choosing a stability ball for yourself, make sure to get the right size for you.
You should have 90• angle from the hip to knee to ankle.
- Ball right under low back, for support
- Do not pull forward on head,
- Draw the belly button in slightly before beginning
- Lift shoulders off the ball w/ the ball supporting her low back, better than a flat surface
- 5-20 reps – do what is appropriate for your fitness level and use your best form
- Back extensor and glutes
- Abdomen on stability ball, feet spaced a foot apart to provide a stable base.
- Hands behind head, lower over the ball and extends up to standing position… glutes help
- Do not go into extreme extension, not good for spine.
- Put your feet closer together for more of a challenge, once you master the feet apart. Hold at the top for about one second.
Plank on Ball
- Legs on ball, back on floor, contract abs, back and hips rise up
- Belly button contracted, lift to plank position — straight line engaging the core.
- You can challenge yourself with — repetition
- Or you can challenge yourself with — hold progressing in time
- Increase the challenge — move the stability ball out.
- This makes the lever longer with more control needed from the core.