Tag: stability ball

This is the very last of the stability ball exercises. The stability ball – the float. A vertical balancing acton the stability ball.

HOW TO…

1. Get into a high plank on the stability ball with your upper legs resting on the ball. See day 78 – Stability Ball Push Up for instructions.
2. Use your legs to push the ball towards your hands. Slowly transition from resting your upper legs to your lower legs on the ball.
3. Continue until your arms start touching the ball (while still on the floor). You should be fully on your lower legs now.
4. Try to find your balance on the ball, and then slowly start lifting your hand off the floor.
5. Once you are balanced on the ball, extend your upper body until completely vertical.
6. Hold the position for as long as you can (up to 10 seconds).
7. Now slowly revert your movements. Lower your upper body and place your hands back onto the floor.
8. Extend your body and push the ball backwards again.

Note: If reversing the movement is too difficult, simply place your hands on the ball and step off the ball one leg at a time.

Here is a front view of the float:

We have come to the last two of the stability ball exercises. And yes, these are the two most difficult ones. The reason is that the stability ball 3-point plank requires you to be completely in balance on the ball itself. No more touching the floor!

HOW TO…

1. Stand, and place the stability ball in front of you.
2. Put your hands on the ball.
3. Next, place your left leg on the ball, with your knee close to your hands. Rest your lower leg on the ball.
4. Now slowly, lean forward.
5. Once you start to feel balanced, lift your right leg off the floor. Extend the left until it is completely straight.
6. Hold the position for as long as you can (up to 10 seconds).
7. Slowly lower your right leg back onto the floor.
8. Switch sides.

Note: Be careful when doing the stability ball 3-point plank, it is easy to lose balance and roll off. Start with a softer ball as it makes it easier to keep your balance.

Progression: Perform the Stability Ball 3-point plank as long as you can. The continuous effort that is required to keep your balance is a great exercise for your core muscles.

For the people who doubt the pose was real, here is the original image:

The stability ball hip dip is similar to the stability bar T-plank. But instead of using a high arm position, the hip dip uses a bent arm with the elbow on the floor. Look at day 15 for the side plank dips without the stability ball.

HOW TO…

1. Lie down sideways on the yoga mat with your legs extended.
2. Place the stability ball between your legs. Place it as low as possible between your feet, but not so low that you cannot control it anymore.
3. Raise your upper body slightly, and place your arm under your body, with your elbow on the floor.
4. Place the hand of your other arm on your side.
5. Now raise your hips to make a sideways plank.
6. Hold for 3 seconds and then lower your hips back onto the yoga mat.
7. Repeat a few times before you switch sides.

Progression: Perform the Stability Ball Hip Dip 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.

Variation: Too hard? Try using a smaller exercise ball first to practice the movement and make it a little easier. Too easy? Try to lower your hips without actually touching the floor.

The stability ball thread-through is based on the thread-through from day 30. Adding the ball involves your legs in the exercise as you need to squeeze to keep it in place.

HOW TO…

1. Get into the Stability Ball T-Plank position you learned on day 82.
2. Lower your arm, and bend it.
3. Reach as far under your body with the lowered arm as possible. Make sure you do not lose your balance with your legs on the ball.
4. Hold for 3 seconds.
5. Move the lowered arm back up and extend it to move back into the T-Plank position.
6. Switch sides.

Note: Expect to not be able to reach as far below your body as in the normal thread-through exercise. Because of the ball, you cannot rotate your hips as much which limits your reach.

Progression: Perform the Stability Ball Thread-Through 5 times on one side, then switch and do the same on the other side.

Variation: If the exercise is too difficult to start with, you can use a smaller ball (like with the stability ball T-plank).

The stability ball T-Plank is a Side Star with a stability ball between your legs. Looks easier, and it actually is easier to hold the position because your upper leg can rest on the ball. But getting into the pose is a bit more difficult because you need to rotate with the ball between your legs.

HOW TO…

1. Get into a High Plank position, and make sure your hands are right under your shoulders. Position the stability ball between your legs. Make sure you have sufficient grip on the ball with your feet and lower legs.
2. Rotate your torso, starting with your hips, moving off the toes onto the side of your feet. Keep pressure on the ball with your legs to ensure it stays in position.
3. Bring up your arm to complete the T-Plank with your arms. Try not to drop your hips.
4. Hold for 3 seconds and then start lowering your arm and rotating back into a high plank position. All the time, keep the stability ball in place between your legs.
5. Switch sides.

Progression: Perform the Stability Ball T-plank 5 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.

Variation: Too hard? Try using a smaller exercise ball first to practice the movement and make it a little easier.

The downward dog is a Yoga move that is quite well known. Add a stability ball to it to bring it to a new level.

HOW TO…

1. First, get in a high plank position with your feet on the stability ball. Check the Stability Ball Alt Leg Lift 2 article to see how to do this.
2. Now slowly roll the ball towards your hands using your feet.
3. At the same time, lift your hips to allow for the shortened space between your hands and the ball.
4. Adjust the position with your feet on the ball to enable it to roll towards you.
5. Try to move your upper body as close to a vertical position as possible.
6. Hold for a few seconds, and then move the ball back using your feet until you are in a high plank position on the ball again.
7. This completes the stability ball downward dog exercise.

Note: Only your toes should be on the ball. The stability ball should not be too soft for this exercise as it will make it harder to roll the ball. Be careful to not move too far, or you will roll over on your head!

Goal: Try to repeat the stability ball downward dog 5 times before moving off the ball.

Variation: If you struggle with the ball movement, you can try moving your hands backward instead. Some people find this easier, but it will demand a bit more upper body strength since you need to carry much of your body weight on each arm while ‘walking’ backward on your hands.