Chalyn Dye
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Core Exercises Using A Stability Ball:
1. Elbow Pulls- *Easy*
-Put elbows on the top, center of the ball
-stretch legs out straight behind you
-Squeeze upper AND lower body
-Roll ball in toward you in a jerking motion and back out to where it was thinking about your CORE doing the movement.
*3 sets of 10-50 reps
2. Knee Tucks- *Moderate*
-Place tops of feet on top of ball
-Walk hands out so that your are in a push-up/plank position
-Bend knees in toward chest using your core and extend back out.
*3 sets of 10-50 reps
3. Pike Rolls *Moderate/Adv*
-Place tops of feet on top of ball
-Walk hands out so that your are in a push-up/plank position
-Using core, lift hips up into the air keeping legs straight then put hips back down.
*3 sets of 10-50 reps
4. Knee Circles- *Advanced*
-Place knees on top of ball
-Walk hands out so that your are in a push-up/plank position WITH BENT KNEES so that hamstrings are parallel to the wall behind you
-Using core, make small circles to the right, then to the left
*3 sets of 10-50 circles EACH way.
5. Torso twists- *Advanced*
-Place knees on top of ball
-Walk hands out so that your are in a push-up/plank position WITH BENT KNEES so that hamstrings are parallel to the wall behind you
-Using core, twist knees to each side making thighs parallel to the floor on each twist
*3 sets of 10-50 twists on EACH side.
***To make ALL exercises harder, do them ONE-LEGGED***
