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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.

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.