Your core is the powerhouse of every muscle present in your body. It provides robustness and firmness for every work you do, whether exercising in the gym or dancing in the disco. All you need to do is get hold of a stability ball and perform the following exercises. Remember that you have to focus on engaging your core during these exercises and not just suck in your belly.
Stability Ball Dead Bug
Procedure
- Lie horizontally on the ground with your hands stretched up straight towards the sky and your legs bent at right angles. Hold the gym ball between your knees and hands. With this position, you have to start the exercise.
- Now, keep the ball in its position between your left knee and right hand. With the support of your core, slowly start lowering your left arm with your right leg in six inches of the floor. Remember to keep your arm and leg in line with your body. Do not force your body. Reach the most diminutive height as comfortably as you can with your lower back sticking to the floor.
- Return to the starting position now and start the exercise again with your left hand and right knee. Keep switching the sides, with equal repetitions on both sides.
Stability Ball Jackknife
Procedure
- To start with this exercise, firstly, you have to get in a high-plank posture. Do it with your feet on top of the stability ball and your hands directly beneath your shoulders.
- With your core support, try to keep your body in a straight line from top to bottom. With this posture, you will begin the exercise.
- Compress your core and fold your knees to rotate the ball in the direction of your hands. You should do it only till your toes are on the ball. Do it with your hips down while doing the exercise.
- Now, wait for some time and then return to the starting posture.
