Training Routine: Stability Ball Core Finisher

Abdominal muscles support and help provide movement to your core area. Firming up your abs is a sure way to shrink your waist and improve your posture.

PHOTOS BY: DAVE LAUS
WORKOUT BY: NICHELLE LAUS
MODEL: PATTY NIXON

Abdominal muscles support and help provide movement to your core area.
Firming up your abs is a sure way to shrink your waist and improve your posture.

These stability ball exercises not only strengthen your entire abdominal wall, but also target your core muscles, and help increase your stamina, and improve your balance and agility.

There are 4 exercises in this circuit. Perform each exercise until failure for a maximum of 20 reps or maximum amount of time, then continue on to the next exercise, resting as little as possible between exercises. Once the entire circuit is complete, rest 60 seconds, and repeat 1 – 2 more times, depending on your fitness level and time you have.

When it comes to stability balls, size is important. A good indicator of the right size of the ball you should use is when you’re sitting on the ball, your hips should be at the same level of your knees when they are at a 90° angle.

The helpful chart to refer to.

45 CM EXERCISE BALL
– Users under 5’ tall

55 CM EXERCISE BALL
– Users 5’1” – 5’8” tall

65 CM EXERCISE BALL
– Users 5’9” – 6’2” tall

75 CM EXERCISE BALL
– Users over 6’3” tall

Exercises

STABILITY BALL HAND TO FEET PASS

Lying with your back on the ground and your body fully extended.

Holding the ball in your hands above your head.

Lifting your legs towards your body while simultaneously bringing your arms and the ball to meet them.

Grasping the stability ball between your feet and lowering it back to the floor.

Stretching out your lower abs and bringing your arms back up above your head.

Repeating for the recommended amount of repetitions.

STABILITY BALL ROLL OUT

Kneeling in front of the stability ball with your knees hip-width apart.

Placing your forearms on the ball, hands in loose fists or clasped together.

Keeping your back flat, bracing your core and slowly rolling the ball away by straightening your arms.

Extending as far as you can without allowing your hips to drop.

Coming back to the starting position.

Repeating for the recommended amount of repetitions.

STABILITY BALL CRUNCH

Lying face-up on the stability ball, with the ball under your low back.

Keeping your feet on the floor, hip-width apart, and your hands behind your ears.

While bracing your core and tightening your glutes, slowly crunching the upper body upward.

Raising shoulders off the ball and tucking your chin to chest.

Coming back to the starting position.

Repeating for the recommended amount of repetitions.

HIGH PLANK WITH FEET ON STABILITY BALL

Starting in a high plank position with your hands flat on the floor.

Your feet and shins on the stability ball.

Your body should form a straight line from your shoulders to your ankles.

Holding this position for the recommended amount of time.

Author

  • Nichelle Laus is the owner of Optimum Training Centre in Toronto, Ontario. A fitness and cover model, figure and bikini competitor, competition preparation and transformation coach for Team Laus, she is a certified personal trainer and kickboxing and kettlebell instructor. Nichelle is also a motivational speaker and a proud mom of 4 young boys.

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