Author: Hilde

HOW TO…

1. For the Stability Ball Tap Off, you first get into a high plank on the stability ball with your feet on the ball. We learned how to do that on day 75.
2. Starting in this position, lift your left leg off the bal, and move it sideways.
3. Lower the left leg onto the floor and tap the floor with your toe.
4. Immediately move the left leg back up and position it on the bal again next to your other leg.
5. Repeat with the other leg to complete the Stability Ball Tap Off exercise.

Note: As with all these exercises, move your leg slowly for maximum results. Keep your body straight during the leg movement for optimal core training.

Goal: Aim for 5 leg taps on each side while in the plank position.

Variation: If the exercise is too difficult for you, rest your leg on the floor for a few seconds before moving it back up. Keep in mind though, that you will be longer in the plank position with this extra pause.

A second variation to the tap off exercise is to repeat the same leg 5 times first, before switching to the other leg. This will make the exercise harder.

HOW TO…

1. Get on your knees on a yoga mat with the stability ball in front of you.
2. lace both hands on the ball, fingers pointing outward.
3. Now lean forward on the ball, and lift your knees from the floor.
4. Continue until you are on your hands and toes with your body completely straight. Expect the ball to move forward a little to allow for proper positioning of your hands. Your arms should be almost vertical.
5. Hold for 5 seconds and lower your knees down to the floor again.

Note: Although in principle the stability ball high plank is easier than a regular high plank since your weight is still more on your legs, the fact that the hands are on the ball makes it difficult. You will need to keep adjusting your balance with your hands on the ball.

Goal: Try to keep the stability ball high plank position for up to 30 seconds.

Variation: You can make the exercise a little easier by using a softer ball and spreading your hand further apart.

On day 71 we already showed a leg lift exercise with a stability ball. Here is another, but for the Stability Ball Alt Leg Lift 2, we rest our legs on the ball instead of the arms.

HOW TO…

1. To get into a high plank on a stability ball, there are two options.
   • You get into a high plank position.
   • Next, you lift your feet one by one and place them on the stability ball. You roll the ball into place while doing this.
     The other options are to:
   • Place the stability ball in front of you.
   • Put your upper body over the stability ball, and roll forward.
   • When your upper body moves over the ball start putting your hands on the floor,
   • Walk forward on your hands until only your lower legs and stretched feet or on the ball.
     Which one you use is up to you. Some people are more comfortable with one, some with the other.
2. Once you are in the high plank position, left one leg in the air.
3. Keep your leg straight while lifting it. Do not lift the leg too high.
4. While lifting the leg, control the ball position with the other leg (lower leg and foot). You will probably need to move the ball a little bit to keep your balance.
5. Lower your leg again until it is resting on the stability ball.
6. Repeat with the other leg to complete the Stability Ball Alt Leg Lift 2 planking variation.

Note: Lift the leg slowly for maximum result. It will strain your muscles more and it will also make it easier to lift the leg compared to fast movement.

Goal: Aim for 10 leg lifts on each side while in the plank position.

Variation: If the exercise is difficult for you, minimize the leg lift. You can also spread your arms a little wider to make it easier to keep your balance.

HOW TO…

1. Sit down on the yoga mat with your legs straight.
2. Place the stability ball behind your back.
3. Slowly lean backwards. Roll the stability ball backwards while lifting your hips.
4. Spread your arms for more control on the ball.
5. Look upwards, and try to straighten your body as much as possible. From the foot, only your heels should be on the floor.
6. Slowly roll the ball forward and lower your hips to the floor to complete the exercise.

Note: A softer stability ball will make it easier to do the stability ball reverse plank. The limitation of a softer ball is that you will end up leaning on the ball with a larger part of your upper body, which reduces the effectiveness of the core training.

Goal: Try to lean on the ball with only your upper back. This will require a bit harder stability ball (more inflated). Keep the position for 10 seconds and repeat 10 times.

Variation: If your balance is strong, you can try to keep your arms straitght next to your body.

HOW TO…

1. Get on your knees on a yoga mat. Place the stability ball in front of you.
2. Place your hands and forearms on the stability ball, and roll the ball away from you.
3. Slowly raise your knees from the floor. This will put your weight on your toes and forearms.
4. Continue straightening your body while tightening your core. Push with your forearms on the stability ball to keep your balance. You might need to roll the ball forward a bit further.
5. While in this low plank position on the stability ball, rotate the stability ball with your forearms.

Note: The direction of the rotation is not important, but ideally, you can move the ball clockwise and counterclockwise. Try to make small circles with the ball. The stability ball circling plank is about the movement, not the extent of the movement.

Goal: Try to do 5 circles with the ball in both directions.

Variation: Be aware that a softer ball will not make this exercise any easier (as it does for a regular plank). To make the exercise a little easier, limit the distance in the rotation.

HOW TO…

1. Position yourself belly down on top of a stability ball.
2. Place your feet on the floor, and your body from the hips upward on the ball.
3. Keep your core tight and straighten your body.
4. Next, stretch both your arms and lift them in the air until your body is completely straight.
5. Hold this position for 2 seconds, and then lower your arms and upper body to release tension from your core.

Note: The purpose of the Stability Ball Plank Lifts is to exercise the core muscles. The combination of balancing on the ball and straightening the body achieves just that. Try to experiment with the position of the ball under your pelvis a bit to find the best spot for the plank.

Goal: Aim to repeat the plank lift 20 times in sequence.

Variation: Too difficult? Limit the lift of your arms and upper body. Try to increase your core strength first using a regular low plank.

HOW TO…

1. Get on your knees on with the stability ball in front of you. Make sure your toes are placed on the mat, and your shoe soles are almost vertical.
2. Place your hands and forearms on the stability ball, and roll the ball away from you.
3. Lift your hips until you are leaning on the stability ball with your lower arms, and resting only with your toes on the floor. You are now in a low plank position on the stability ball.
4. While holding the plank position on the stability ball, slowly lift your left leg off the floor. Raise it until it is about level, or only a little higher.
5. Hold the leg up for 2 seconds before lowering the leg back onto the floor.
6. Next, repeat with the right leg. That completes the Stability Ball Plank Alt Leg Lift exercise.

Note: When doing a low plank on a stability ball, the angle of your arms with your body will generally not reach a 90-degree angle. That is fine, the exercise is about the core and your legs. Keeping a balance on the ball is harder if you try to reach a higher angle.

Goal: Aim to do leg lifts in this position 10 times with each leg without resting in between.

Variation: If the Stability Ball Alt Leg Lift exercise is too difficult, limit the height of the leg lift to make it easier.

HOW TO…

1. Preferably use a yoga mat to protect your knees. Get on your knees on with the stability ball in front of you. Make sure your toes are placed on the mat, and your shoe soles are almost vertical.
2. Place your hands and forearms on the stability ball, and roll the ball away from you. Your body should be at about 45-degrees with the floor.
3. Slowly raise your knees from the floor. This will put your weight on your toes and forearms.
4. Continue straightening your body while tightening your core. Push with your forearms on the stability ball to keep your balance. You might need to roll the ball forward a bit further.
5. Hold the (low) plank position on the stability ball for 3 seconds before lowering your body back down and rolling the stability ball back.
6. This completes the Stability Ball Plank Roll-Out exercise.

Note: When using a stability ball, make sure to inflate the ball so that it still gives a little when you sit on it. Do not inflate it so it is tight as a drum, and do not let it be too soggy. This may sound a little vague, but when you start using a stability ball, you will feel when it is too hard (it will keep rolling away from you and it will be hard to keep balance).

Goal: Aim to keep the plank position on the stability ball for 30 seconds.

Variation: If the Stability Ball Plank Roll-Out exercise is too difficult, let some air out of the stability ball. The exercise is easier with a softer ball.