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Core Stability Exercise Ideas

Try these exercises using a gym ball to improve your core stability.

BALL PRESS UPS

STRENGTHENS THE PECS, TRICEPS, SHOULDERS AND IMPROVES CORE STABILITY

1. BEGIN BY KNEELING BEHIND YOUR GYM BALL AND THEN ROLL FORWARDS OVER THE BALL WALKING YOUR HANDS OUT UNTIL YOU ARE IN THE ‘PRESS UP’ POSITION
2. THE ‘PRESS UP’ POSITION MUST BE A STRAIGHT PRONE BODY, ANKLES ON THE BALL, ABS TIGHT, LEGS TENSED STRAIGHT AND SHOULDERS TUCKED IN (IMAGINE PULLING THE SHOULDER BLADES DOWN YOUR BODY)
3. TO BEGIN BEND YOUR ELBOWS, INHALING AS YOU LOWER YOUR CHEST DOWN TOWARDS THE GROUND AND THEN PRESS AWAY, KEEPING YOUR ELBOWS TUCKED IN, YOUR BODY STRAIGHT AND EXHALE
4. PRESS UPS SHOULD BE DONE AT A CONTROLLED PACE AND EMPHASIS PLACED ON MAINTAINING GOOD BODY POSTURE THROUGHOUT. TRY TWENTY REPS

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BALL JACK KNIVES

STRENGTHENS THE HIP FLEXORS + ABDOMINALS, STABILISES THE SHOULDERS AND IMPROVES CORE STABILITY + BALANCE

1. BEGIN BY KNEELING BEHIND YOUR GYM BALL AND THEN ROLLING INTO THE ‘PRESS UP’ POSITION - STRAIGHT PRONE BODY, ANKLES ON THE BALL, ABS TIGHT, LEGS TENSED STRAIGHT AND SHOULDERS BLADES PULLED BACK AND DOWN THE BODY
2. BEGIN THE EXERCISE BY DRAWING YOUR KNEES UP UNDER THE BODY, ROLLING THE BALL FORWARDS, KEEP YOUR BACK STRAIGHT AND ABS TENSED
3. WHEN THE KNEES ARE ALIGNED BENEATH THE BELLY, BEGIN TO ROLL THE BALL BACKWARDS, STRAIGHTENING THE LEGS, RETURNING TO THE ‘PRESS UP’ POSITION, AGAIN MAINTAINING GOOD STRAIGHT BACK POSTURE AND STRONG STABLE SHOULDERS.
4. JACK KNIVES SHOULD BE DONE AT A CONTROLLED PACE AND EMPHASIS PLACED ON MAINTAINING GOOD BODY POSTURE THROUGHOUT. TRY TWENTY REPS

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BALL PULL OVERS

STRENGTHENS THE LATISSIMUS, SERRATUS ANTERIOR, GLUTES AND STABILISES THE CORE

1. BEGIN BY SITTING ON YOUR GYM BALL AND THEN ROLLING OUT INTO A ‘BRIDGE’ POSITION. KEEP YOUR HIPS HIGH, YOUR BUTTOCKS SQUEEZED AND YOUR BELLY BUTTON PULLED IN
2. CHOOSE AN APPROPRIATE WEIGHT (FEMALES 6KG + MALES 10 KG) TO USE DURING THE EXERCISE AND HOLD IT WITH BOTH HANDS. AT BODYGUARDS WE TEND TO USE THE MED BALLS WITH HANDLES
3. START WITH THE WEIGHT VERTICALLY ABOVE YOUR CHEST AND THEN SLOWLY LOWER THE BALL ABOVE/BEHIND THE HEAD, KEEPING THE ARMS STRAIGHT BUT NOT LOCKED OUT AT THE ELBOWS. ONCE YOUR ARMS ARE IN ALIGNMENT WITH THE REST OF YOUR BODY BEGIN TO RETURN THE WEIGHT TO ITS STARTING POSITION, EXHALING AND MAINTAINING TENSION IN THE ABS
4. PULLOVERS SHOULD BE DONE AT A CONTROLLED PACE AND EMPHASIS PLACED ON MAINTAINING GOOD BODY POSTURE THROUGHOUT. TRY TWENTY REPS

 

 

Tony is a highly qualified fitness trainer based up in Newcastle.
He runs his own gym, training a wide variety of clients including elite athletes.
For more info please go to www.bodyguardsapt.com.
If you have any fitness related questions for Tony then please email info@pnsports.co.uk