{"id":7466,"date":"2021-08-10T17:20:20","date_gmt":"2021-08-10T17:20:20","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7466"},"modified":"2021-08-10T17:35:32","modified_gmt":"2021-08-10T17:35:32","slug":"6-advanced-stability-ball-exercises-for-the-core","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/6-advanced-stability-ball-exercises-for-the-core\/","title":{"rendered":"6 Advanced Stability Ball Exercises For The Core"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I\u2019m sharing 6 advanced stability ball exercises for the core. These exercises are no joke ;). \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#1) Supine Tantrum Kicks<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.\u2063 With this exercise, you\u2019ll likely notice your posterior core muscles working as well.&nbsp; <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Supine Tantrum Kicks\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Tp4YcQ0IxJg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>While I anchored the ball using dumbbells, you can also wedge the ball into a corner, or can have someone stabilize the ball. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on your back on the floor. Your head, torso and hips should be in a stacked position.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your upper arms on the floor, forearms vertical, and drive your elbows into the floor. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your knees, and place the back portion of your feet\/ankles on a ball.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#2) Single Leg Ball Knee Tucks<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. Make sure you can do the double leg variation BEFORE you do this. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Ball Knee Tucks\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/7TCje8zyGAE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your shoulders should be roughly above your hands.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Spread your fingers, and pretend you are suctioning\/screwing them to the floor.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degree breath of air), and brace your core (360 degree brace around your spine).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your head, torso and hips in a stacked position, perform a knee tuck and roll the ball forward. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a second of control, then perform the reverse movements and return to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush!\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Aside from the moving leg\/ball, the rest of your body should remain still. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#3) Ball Forearms To Hands Presses<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ball Forearms To Hands Presses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/JQ1T3lZFBvE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your forearms and feet, and elevate your forearms on a ball. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your shoulders should be above your elbows.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your body as still as possible, press up onto your hands. This will be very difficult.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a second of control, then perform the reverse movements and return to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush!\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-1.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7472\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-1.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-1.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#4) Ball Copenhagen Side Plank<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ball Copenhagen Side Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aC5_6vfdgKA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a side plank position from your forearm and ankle\/foot. Your shoulder should be above your elbow.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Fully extend your knee, and place your lower leg and foot on a ball. \u2063 \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your bottom leg fully extended. \u2063\u2063 If you are struggling to balance, you can keep the bottom knee bent. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Now use your adductors and press your body away from the ball and towards the ceiling. Maintain this press for the duration of the exercise. \u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold for your target amount of time. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063For 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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#5) Prone Tantum Kicks<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone Tantum Kicks\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/MKX-bM59h_Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>While I anchored the ball using dumbbells, you can also wedge the ball into a corner, or can have someone stabilize the ball. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your shoulders should be roughly above your hands.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Spread your fingers, and pretend you are suctioning\/screwing them to the floor.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#6) Ball Stir The Pots<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ball Stir The Pots\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9rmY4xtATag?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your forearms and feet, and elevate your forearms on a ball. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your shoulders should be above your elbows.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you&#8217;ve reached your end range, perform the reverse movements and return to the starting position. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush!\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I\u2019m sharing 6 advanced stability ball exercises for the core. These exercises are no joke ;). \u2063 #1) Supine Tantrum Kicks This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability.\u2063 With this exercise, you\u2019ll likely notice your posterior core muscles working as well.&nbsp; 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. \u2063 Lie on your back on the floor. Your head, torso and hips should be in a stacked position.\u2063 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.\u2063 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.\u2063 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.\u2063 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.\u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063 #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.\u2063 Spread your fingers, and pretend you are suctioning\/screwing them to the floor.\u2063 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\u2019t rush!\u2063 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.\u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063 #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.\u2063 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.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 While keeping your body as still as possible, press up onto your hands. This will be very difficult.\u2063 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.\u2063 Gain a second of control, then perform the reverse movements and return to the starting position. Do a proper reset between reps. Don\u2019t rush!\u2063 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.\u2063 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.\u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #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.\u2063\u2063 Fully extend your knee, and place your lower leg and foot on a ball. \u2063 \u2063\u2063 \u2063\u2063 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. \u2063\u2063 If you are struggling to balance, you can keep the bottom knee bent. \u2063\u2063Now use your adductors and press your body away from the ball and towards the ceiling. Maintain this press for the duration of the exercise. \u2063\u2063 \u2063\u2063 Hold for your target amount of time. \u2063\u2063 \u2063\u2063For 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.\u2063 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.\u2063\u2063 #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. \u2063 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.\u2063 Spread your fingers, and pretend you are suctioning\/screwing them to the floor.\u2063 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.\u2063 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.\u2063 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.\u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063 #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.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 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.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 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. \u2063\u2063\u2063 \u2063\u2063\u2063 Once you&#8217;ve reached your end range, perform the reverse movements and return to the starting position. \u2063 Do a proper reset between reps. Don\u2019t rush!\u2063 \u2063\u2063\u2063 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.\u2063 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.\u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063<\/p>\n","protected":false},"author":1,"featured_media":7480,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,18,22,576,851,592,753],"tags":[182,802,840,425,878,875,500,811,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1025,958,960,891,957,959,890,956,955,882,886,1035,1034,1032,1033,1254,859,183,874,881,271,860,173,880,872,883,516,237,884,876,1257,356,1258,1256,479,667,1255,1261,1259,1262,1260,272,635,961,954,290,879,1243,1247,1251,1245,1249,1253,1242,1246,1250,1244,1248,1252,967,970,443,754,1018,1031,1030,333,1029,1028,1027,470,298,762,747,593,1235,1239,1233,1237,1241,594,1234,1238,1232,1236,1240,437,671,670,873,818],"class_list":["post-7466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-running-exercises","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-copenhagen-side-plank","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-groin-exercise","tag-groin-exercises","tag-groin-rehab","tag-groin-workout","tag-home-workout","tag-home-workouts","tag-how-to-do-copenhagen-side-plank","tag-inner-thigh-exercise","tag-inner-thigh-workout","tag-inner-thighs-exercise","tag-inner-thighs-workout","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-oblique-exercises","tag-oblique-workouts","tag-physio-ball-exercise","tag-physio-ball-exercise-for-athletes","tag-physio-ball-exercise-for-runners","tag-physio-ball-exercises","tag-physio-ball-exercises-for-athletes","tag-physio-ball-exercises-for-runners","tag-physio-ball-workout","tag-physio-ball-workout-for-athletes","tag-physio-ball-workout-for-runners","tag-physio-ball-workouts","tag-physio-ball-workouts-for-athletes","tag-physio-ball-workouts-for-runners","tag-plank-exercise","tag-plank-workouts","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-shoulder-mobility","tag-shoulder-stability","tag-side-plank","tag-sports-training","tag-stability-ball-exercise","tag-stability-ball-exercise-for-athletes","tag-stability-ball-exercise-for-runners","tag-stability-ball-exercises","tag-stability-ball-exercises-for-athletes","tag-stability-ball-exercises-for-runners","tag-stability-ball-workout","tag-stability-ball-workout-for-athletes","tag-stability-ball-workout-for-runners","tag-stability-ball-workouts","tag-stability-ball-workouts-for-athletes","tag-stability-ball-workouts-for-runners","tag-stability-training","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- 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