Workout: Stability ball

July 11, 7:13 PMLA Personal Training ExaminerOzzie Jacobs

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The stability ball can be used for a number of exercises that sculpt the body and challenge the core.

Check out the following exercises to tone your core and sculpt a rock hard physique:

1. Stability Ball Push Up – Begin with shoelaces on the stability ball, align your wrists under your shoulders and firm your abs and legs tight.  Inhale as you bend your arms toward 90 degrees and exhale as you straighten your arms (forcefully drawing the abdominals and thighs toward the ceiling).
2. Knee Unders – Draw the knees toward your chest and release them (to straighten the body) before each push up.  As you draw the knees underneath you, pull the abdominals toward the ceiling.  When you straighten your body to the starting position keep the abs and thighs rock solid.
3. Pike – This is a great modification for the experienced exerciser that would like to add in some shoulder work. Lead this exercise by drawing the abdominals toward the sky as you exhale. Use this strength to align yourself in a “pike position” (wrists under shoulders, shoulders under hips).  On an inhale, straighten the body to the starting position as you look forward beyond your fingertips.  This exercise requires an intense abdominal contraction that essentially lifts your body toward the ceiling as the rest of the body stays firm and strong.
4. Pike w/Hip Extension – this is a great modification for the advanced exerciser that challenges flexibility and builds strength in the glutes, abdominals and shoulders.  After completing the pike hold the arms, abs and right leg steady as you lift the left leg toward the ceiling on an inhale.  The only way this move can happen is if your entire body is engaged.  Consider trying this exercise with a spotter (that can hold the ball steady).
5. Runner’s Lunge – this intermediate exercise also calls for total body strength and balance.  Begin with the shoelaces of your right foot on the ball and the left leg grounded.  Inhale as you extend the right leg behind you and bend the left knee. As you exhale push through the left heel and firmly draw your abdominals in to stand tall.  Increase the intensity by starting in plank, bring one leg underneath you and lift the torso to get into position (this version requires a great deal of flexibility).

Do 3 sets and 4 reps of each exercise, as you get stronger increase the reps to 8 or 10.  Please note that this is a pretty intense routine, so for the first few times have a spotter with you and listen to your body (if it doesn’t feel right, back off).

Enjoy!!