Buzz
It's time for some gratitude. Every time I complete one of this week's core exercises, I’m deeply thankful that I’m not doing planks. Even when the exercises are tough, it’s okay because at least they’re not boring.
Today, we’re introducing some exercises you can try with a stability ball (also known as an exercise ball or Swiss ball). Most gyms have at least one, and if not, it’s an inexpensive investment and a useful piece of equipment to have. If you have young children, they'll likely try to knock each other over with it. Whether that’s a benefit or a drawback is up to you.
Here are a few exercises to try, starting with the most challenging:
Stability ball pike
This exercise begins in what resembles a plank position (hands on the ground, body flat), but with the tops of your feet placed on the ball. Then, you lift your hips toward the ceiling, keeping your legs straight and your feet on the ball. It’s challenging. It’s painful, you might tip over, and it’s essentially a handstand practice. (Remember when we did handstands?) Naturally, this is my favorite move, even though I can barely manage it.
Stability ball knee tuck
This is a simpler version of the pike, and if you hope to master the pike eventually, you’ll want to perfect this first. Start in the same position, but keep your back flat throughout. Bend your knees to roll the ball under you, then extend your legs to return to the starting position.
Ball pass
You can perform this exercise without the ball, but it’s definitely more enjoyable with one. Squeeze the ball between your feet while lying on your back. Keeping your legs straight, lift the ball into the air and grab it with your hands. Lie back down and then pass the ball from your hands to your feet, and repeat.
Side ball lift
Here’s another move you can try with the ball between your legs. Lie on your side and engage your obliques to raise the ball (and your legs) off the ground.
Ball crunches
If you’re just looking for a crunch, you can do them on the ball. Simply drape your upper body over it, and you’ll notice that crunches become significantly tougher. This means you’ll feel that burn with a set of about 10 instead of 50.
So those are some suggestions for this month. Let us know if you give them a try! And make sure to share your favorite exercise ball core moves that we may have missed.
