A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.
Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).
The stability ball is most often used during core (abdominal, lower back) strength exercises.
Exercise Description:
Full Situp (w/ med ball)
Classification:Core (medicine ball)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Exercise Description:
Medicine Ball Crunch
Classification:Core (medicine ball)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands above your head holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Exercise Description:
Side Plank
Classification:Core (body weight)
Instructions:
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.
Exercise Description:
Bridge (Plank) on elbows
Classification:Core (body weight)
Instructions:
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Exercise Description:
Bicycle Kicks
Classification:Core (body weight)
Instructions:
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.
Exercise Description:
Incline Hip Raise
Classification:Core (body weight)
Instructions:
Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.
Exercise Description:
Lying Side Crunch
Classification:Core (body weight)
Instructions:
1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.
Exercise Description:
Full Sit Up
Classification:Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Exercise Description:
V-Up
Classification:Core (body weight)
Instructions:
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.
