All you need is a stability ball. You can get a stability ball at places like Target, Sports Authority, and Amazon. They are inexpensive(20-30bux) and they last for ever…plus I will be showing you more exercises you can do with the stability ball in other blogs.

The first core exercise I want to show you is the STABILITY BALL GIVE AND TAKE :

Position A

Start in position A with your back pressed flat to the ground. Holding the ball, extend you arms over your head as you lower your legs towards the ground. Only lower your legs as you low as can while maintaining a flat back. If your back arches off the floor then you are going too low with your legs.

Position B

Next as seen in position B, GIVE the ball to your feet by grabbing the ball with your ankles. As pictured, be sure you are lifting your upper body into a crunch as you give the ball to your feet.

Finish the movement by lowering your legs towards the floor while holding the ball between your ankles and extending hands above head as seen below Position C. From there you go back to Position B and TAKE the ball back into your hands and start the entire motion over again. Start with 10- 15 reps.

Position C

The next core exercise I want to show you on the stability ball is very challenging and so I recommend you start with a base of 8 -10 reps and build upon that as you get stronger.

This core exercise is the stability ball JACK KNIFE:

Start in Position A and be sure to keep a straight line from your shoulder joint to hip joint to ankles. Do not let you back arch and/or butt sag towards the ground. Keep everything as flat as possible while drawing your belly button in towards your spine.

Next move into Position B by drawing your knees in towards your chest as close as possible. Pause for a second or two then return the ball to position A

Position A

Position B

The next core exercise on a stability ball that I want to show you is the stability ball ROLL OUT:

This exercise starts on your knees with your forearms resting on the ball. Be sure you start with your elbows OFF the ball and that you are slightly bent over the ball as seen below in position A.

From there you simple roll the ball away from you by leaning forward and allowing the ball to roll over your arms ultimately ending on your elbows as seen in position B. To complete the movement, use your abdominal muscles to roll the ball back up towards your body so that you are back in position A. Go for 15- 20 slow and continuous roll outs.

Position A

Position B

Core exercises should always be done with intention and focus. Always THINK about what you are working. Put your thought and energy into the motion and consciously engage your core muscles.