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Stability Ball

Stability ball training involves exercises performed on an inflatable ball to improve balance, core strength, flexibility, and overall stability


Start by sitting upright on the ball in a neutral position. Gently tilt your pelvis, curving your spine sideways. Roll the ball slightly with the movement. Repeat in the opposite direction with smooth, controlled motions. Maintain normal breathing and avoid leaning forward or backwards. Return to the starting position to complete the exercise.

To perform Stability Ball Leg Lifts, sit upright on the ball, aligning shoulders with hips. Lift left foot about a foot off the ground, engaging the core for stability. Alternate legs while maintaining tightness in the core throughout the exercise. You can focus on controlled movements for maximum benefit.

Seated Marching

Seated on a stability ball, engage core muscles while lifting one foot at a time in a marching motion. This exercise improves balance, strengthens core muscles, and enhances stability, making it a great addition to any workout routine.


For stability ball leg abduction, place an exercise band around your thighs. The band should be tight enough so that it is challenging to pull your knees apart but not so hard that you cannot perform the exercise. Engage the core, then open your legs outward against resistance. Aim for control and stability throughout the movement.


The stability ball windscreen wiper is a core exercise. Lie on your back, arms out to the sides, and legs elevated, holding a stability ball between your feet. Rotate legs side to side, engaging the core.


The stability ball single-leg hip raise strengthens the glutes and hamstrings. Lie on your back with one foot on the ball and the other leg extended. Lift hips towards the ceiling, then lower down.


The stability ball reverse crunch targets the lower abs. Lie on your back, legs extended, holding the stability ball between your feet. Contract abs, lift hips, and roll the ball towards the chest. Return to start.

The Stability Ball V Lift is a core exercise where you lie on a mat, your arms extended overhead, holding a stability ball. Lift the ball and legs to form a V shape, gripping the ball with your feet, then lowering both the ball and arms, engaging your core for stability and control.

The stability ball push-up adds a challenge to traditional push-ups. Start in a plank position with your hands on the ball. Lower chest towards the ball, then push back up. Engage core for stability.


The kneeling rollout targets core stability. Kneel on a mat with a stability ball in front, roll forward, extend your arms, and then pull back to the starting position. Keep your core engaged throughout for stability. Repeat for the desired number of repetitions, ensuring controlled movements throughout.

The stability ball jack knife targets core muscles. Start in a plank position with your feet on the ball. Roll the ball towards the chest by bending your knees, then return to the plank position. Keep core engaged and movements controlled.


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