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Core strength training is an important part of any fitness training plan. Core stability helps support the upper body during overhead lifts, plus it helps conserve energy by supporting proper form for endurance athletes like cyclists and swimmers.
Check out these three core stability exercises that utilize a stability ball to work the front of your core – your abs.
To complete the exercise: Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles. Squeeze your abs and then straighten your legs, rolling the ball back to the starting position.
Complete 3 sets of 10 for beginners and 3 sets of 20 for advanced.
To complete the exercise: Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don’t use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.
Complete 3 sets of 15 for beginners and 3 sets of 30 for advanced.
To complete the exercise: Lie on your back with a stability tucked under your knees. Squeeze the ball between your feet and your hamstrings. Keeping your low back on the floor raise the ball up by squeezing your abdominal muscles. Raise your shoulders off the floor slightly. Slowly lower down, tap the ball on the floor and repeat.
Complete 3 sets of 5 for beginners and 3 sets of 15 for advanced.
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