6 Advanced Stability Ball Exercises For The Core

This week I’m sharing 6 advanced stability ball exercises for the core. These exercises are no joke ;). ⁣

#1) Supine Tantrum Kicks

This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.⁣ With this exercise, you’ll likely notice your posterior core muscles working as well.

Coaching Tips:

While I anchored the ball using dumbbells, you can also wedge the ball into a corner, or can have someone stabilize the ball. ⁣

Lie on your back on the floor. Your head, torso and hips should be in a stacked position.⁣

Keep your upper arms on the floor, forearms vertical, and drive your elbows into the floor.

Extend your knees, and place the back portion of your feet/ankles on a ball.⁣

Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Now extend your hips by driving through the back of your feet and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage.

In the top position, your body should form a straight(ish) line from your knees to shoulders. For the duration of the exercise, keep your body in this position.⁣

While keeping your knees close to fully extended, perform kicks against the ball. While doing so, aim to keep the rest of your body as still as possible.⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to collapse.

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣

#2) Single Leg Ball Knee Tucks

This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. Make sure you can do the double leg variation BEFORE you do this.

Coaching Tips:

Get into a plank position from your hands, and elevate your foot/ankle on a ball. Keep your other knee bent, and tucked in towards your body.

Your shoulders should be roughly above your hands.⁣

Spread your fingers, and pretend you are suctioning/screwing them to the floor.⁣

Before each rep, take a deep breath in (360 degree breath of air), and brace your core (360 degree brace around your spine).

While keeping your head, torso and hips in a stacked position, perform a knee tuck and roll the ball forward.

Gain a second of control, then perform the reverse movements and return to the starting position.

Do a proper reset between reps. Don’t rush!⁣

Aside from the moving leg/ball, the rest of your body should remain still.

For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart, and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to excessively pike, or collapse.

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣

#3) Ball Forearms To Hands Presses

This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. The unstable nature of the ball makes this exercise VERY challenging in terms of shoulder/scapular stability.

Coaching Tips:

Get into a plank position from your forearms and feet, and elevate your forearms on a ball.

Your shoulders should be above your elbows.⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.⁣ ⁣⁣⁣⁣⁣⁣⁣⁣

While keeping your body as still as possible, press up onto your hands. This will be very difficult.⁣

When you are pressing up onto your hands/when you are in the top position, spread your fingers, and pretend you are suctioning/screwing them to the ball.⁣

Gain a second of control, then perform the reverse movements and return to the starting position.

Do a proper reset between reps. Don’t rush!⁣

For the duration of the exercise, press your body away from the ball and protract your shoulder blades (spread them apart, and move them away from your spine and around your ribcage). Do not mindlessly hang out.⁣

For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣

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#4) Ball Copenhagen Side Plank

This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability. As I am not stabilizing/anchoring the ball, the slightly unstable nature of the ball makes this exercise more difficult.

Coaching Tips:

Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.⁣⁣

Fully extend your knee, and place your lower leg and foot on a ball. ⁣ ⁣⁣ ⁣⁣

If the fully extended position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the ball).

Keep your bottom leg fully extended. ⁣⁣ If you are struggling to balance, you can keep the bottom knee bent.

⁣⁣Now use your adductors and press your body away from the ball and towards the ceiling. Maintain this press for the duration of the exercise. ⁣⁣ ⁣⁣

Hold for your target amount of time. ⁣⁣

⁣⁣For the duration of the exercise, press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.⁣

For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.

For the duration of the exercise, keep your core braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.⁣⁣

#5) Prone Tantum Kicks

This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

While I anchored the ball using dumbbells, you can also wedge the ball into a corner, or can have someone stabilize the ball. ⁣

Get into a plank position from your hands, and elevate your feet/ankles on a ball. Set your body so it is in a straight line from your head to heels.

Your shoulders should be roughly above your hands.⁣

Spread your fingers, and pretend you are suctioning/screwing them to the floor.⁣

While keeping your knees close to fully extended, perform kicks against the ball. While doing so, aim to keep the rest of your body as still as possible.⁣

For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart, and move them away from your spine and around your ribcage). Do not mindlessly hang out.⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to excessively pike, or collapse.

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣

#6) Ball Stir The Pots

This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.

Coaching Tips:

Get into a plank position from your forearms and feet, and elevate your forearms on a ball.

Your shoulders should be above your elbows.⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.⁣ ⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣

While keeping your body as still as possible, perform figure 8 movements and roll the ball forward and extend your arms as much as you can, WHILE maintaining proper form. ⁣⁣⁣ ⁣⁣⁣

Once you’ve reached your end range, perform the reverse movements and return to the starting position. ⁣

Do a proper reset between reps. Don’t rush!⁣ ⁣⁣⁣

For the duration of the exercise, press your body away from the ball and protract your shoulder blades (spread them apart, and move them away from your spine and around your ribcage). Do not mindlessly hang out.⁣

For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.