{"id":957,"date":"2017-12-01T23:52:53","date_gmt":"2017-12-01T23:52:53","guid":{"rendered":"https:\/\/www.rawbarrel.com\/?p=957"},"modified":"2022-05-20T19:22:55","modified_gmt":"2022-05-20T19:22:55","slug":"4-ways-to-exercise-using-stability-ball","status":"publish","type":"post","link":"https:\/\/www.rawbarrel.com\/4-ways-to-exercise-using-stability-ball\/","title":{"rendered":"4 Ways to Exercise Using Stability Ball"},"content":{"rendered":"<body><p><\/p>\n<div><\/div>\n<div><\/div>\n<p><strong>We all have our favorite exercises and areas of the body we like to train, and for me that is my core<\/strong>. I just love doing \u201cabs\u201d\u2014it\u2019s by far the easiest and most powerful part of my body so I do them as much as possible. Most of us will default to doing our easiest thing, and I am no different. Plus, I consider it the treat part of my workout.<\/p>\n<p>\u00a0<\/p>\n<h2>The Effectiveness of the Stability Ball<\/h2>\n<p><strong>The reason I like to workout using the stability ball is that you really get some bang for your buck<\/strong>. You will challenge your entire body while improving core strength and functioning.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/vma.tgdaily.com\/www\/delivery\/lg.php?bannerid=3971&campaignid=846&zoneid=531&source=tag\/strength-and-conditioning&loc=https%3A%2F%2Fbreakingmuscle.com%2Ffitness%2F4-stability-ball-exercises-to-challenge-your-core&cb=c8a0aca4ea\" alt=\"\" width=\"0\" height=\"0\" loading=\"lazy\">Before you start with any of the following exercises, you need to make sure you can actively\u00a0<a href=\"https:\/\/breakingmuscle.com\/fitness\/push-up-progressions-for-everyone\" target=\"_top\" rel=\"noopener\">hold a bodyweight plank<\/a>\u00a0for a least one minute. All of these movements will challenge your base of stability, so you must ensure you are ready to perform them. Each exercise is a progression on the next, so\u00a0<strong>take your time to master each movement<\/strong>\u00a0before continuing onto the next exercise.<\/p>\n<p>\u00a0<\/p>\n<div class=\"media_embed\"><iframe src=\"https:\/\/player.vimeo.com\/video\/232387689\" width=\"640px\" height=\"360px\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<p>\u00a0<\/p>\n<h2>Stability Ball Plank<\/h2>\n<p class=\"rtecenter\"><a href=\"https:\/\/breakingmuscle.com\/view-image?src=images\/bydate\/201709\/stabilityballplank.jpg\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"imagecache-full_width\" title=\"Stability Ball Plank\" src=\"https:\/\/i0.wp.com\/cdn2.omidoo.com\/sites\/default\/files\/imagecache\/full_width\/images\/bydate\/201709\/stabilityballplank.jpg?w=1000&ssl=1\" alt=\"Stability Ball Plank\" loading=\"lazy\"><\/a><\/p>\n<p>\u00a0<\/p>\n<p><strong>Instructions:<\/strong><\/p>\n<ul>\n<li>Create a rigid tension throughout the body from the tip of your toes to the crown of your head.<\/li>\n<li>Keep your gaze slightly in front of you on the floor, to ensure your neck stays in a neutral position.<\/li>\n<li>Actively push your hands into the floor.<\/li>\n<li>Squeeze your butt.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2>Stability Ball Jack Knife<\/h2>\n<p>Moving on from the plank, creating further instability by moving the ball.<\/p>\n<p>\u00a0<\/p>\n<p class=\"rtecenter\"><a href=\"https:\/\/breakingmuscle.com\/view-image?src=images\/bydate\/201709\/stabilityballjackknife.jpg\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"imagecache-full_width\" title=\"Stability Ball Jack Knife\" src=\"https:\/\/i0.wp.com\/cdn2.omidoo.com\/sites\/default\/files\/imagecache\/full_width\/images\/bydate\/201709\/stabilityballjackknife.jpg?w=1000&ssl=1\" alt=\"Stability Ball Jack Knife\" loading=\"lazy\"><\/a><\/p>\n<p>\u00a0<\/p>\n<p><strong>Instructions<\/strong>:<\/p>\n<ul>\n<li>Lift your hips as you roll the ball inwards to create space to bring the knees in to a \u201ctuck\u201d position.<\/li>\n<li>Make sure your shoulders are stacked above your wrists.<\/li>\n<li>Maintain tension throughout the core during the movement.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2>Stability Ball Body Saws<\/h2>\n<p>Take your time with this next exercise and start with low reps. If you get tired, your form will likely fail so\u00a0<a href=\"https:\/\/breakingmuscle.com\/fitness\/the-differences-between-training-in-your-40s-and-your-20s\" target=\"_top\" rel=\"noopener\">ensure you have quality over quantity<\/a>.<\/p>\n<p>\u00a0<\/p>\n<p class=\"rtecenter\"><a href=\"https:\/\/breakingmuscle.com\/view-image?src=images\/bydate\/201709\/stabilityballsaws.jpg\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"imagecache-full_width\" title=\"Stability Ball Saws\" src=\"https:\/\/i0.wp.com\/cdn2.omidoo.com\/sites\/default\/files\/imagecache\/full_width\/images\/bydate\/201709\/stabilityballsaws.jpg?w=1000&ssl=1\" alt=\"Stability Ball Saws\" loading=\"lazy\"><\/a><\/p>\n<p>\u00a0<\/p>\n<p><strong>Instructions<\/strong>:<\/p>\n<ul>\n<li>Start with your shins on the ball and find a solid plank position.<\/li>\n<li>Push back, maintaining the plank so that you roll to your knees.<\/li>\n<li>Pull underneath the armpits which will activate your lats to return back to the original position.<\/li>\n<li>The closer your hands are to the ball the easier the movement will be.<\/li>\n<li>Ensure that you don\u2019t drop your hips and place stress on your lower back.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2>Stability Ball Pikes<\/h2>\n<p>This is the hardest of all the exercises because it not only requires you to have a solid, stable core, it also requires you to be fairly brave as you pike up into a half-handstand position.<\/p>\n<p>\u00a0<\/p>\n<p class=\"rtecenter\"><a href=\"https:\/\/breakingmuscle.com\/view-image?src=images\/bydate\/201709\/stabilityballpikes.jpg\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"imagecache-full_width\" title=\"Stability Ball Pikes\" src=\"https:\/\/i0.wp.com\/cdn2.omidoo.com\/sites\/default\/files\/imagecache\/full_width\/images\/bydate\/201709\/stabilityballpikes.jpg?w=1000&ssl=1\" alt=\"Stability Ball Pikes\" loading=\"lazy\"><\/a><\/p>\n<p>\u00a0<\/p>\n<p><strong>Instructions<\/strong>:<\/p>\n<ul>\n<li>Start in your plank position.<\/li>\n<li>As your curl forward make sure your legs remain straight and strong.<\/li>\n<li>Your hips will lift in the air and toes will roll to the top of the ball.<\/li>\n<li>Make sure your shoulders are positioned over your wrists.<\/li>\n<li>Slowly return to start position and avoid sagging through the lower back.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>via Fitness <a href=\"http:\/\/ift.tt\/2gBTqxZ\" class=\"autohyperlink\">ift.tt\/2gBTqxZ<\/a><\/p>\n<\/body>","protected":false},"excerpt":{"rendered":"<p>We all have our favorite exercises and areas of the body we like to train, and for me that is my core. I just love doing \u201cabs\u201d\u2014it\u2019s by far the […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-957","post","type-post","status-publish","format-standard","hentry","category-workouts"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/posts\/957","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/comments?post=957"}],"version-history":[{"count":4,"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/posts\/957\/revisions"}],"predecessor-version":[{"id":3381,"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/posts\/957\/revisions\/3381"}],"wp:attachment":[{"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/media?parent=957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/categories?post=957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rawbarrel.com\/wp-json\/wp\/v2\/tags?post=957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}