September 10, 2010

So you've been staring at that stability ball for quite awhile now.

Is it a bit intimidating?

I mean, other than sit on it while you type on your computer, or attempt the occasional awkward and seemingly ineffective abdominal crunch motion, what exactly do you do with a stability ball?

Here's the deal, I have created a three-move sequence that you can easily progress through using the instructions and videos below. If you do this program for the 6 weeks, as outlined, you will find yourself with a rock solid core. Best of all, it's only going to take a few minutes of your time each day and use nothing but your stability ball. If you'd like, you can also throw these moves in at the end of your workout.

If you have some stability ball exercises or stability tips you'd like to add, just leave them as a comment at the bottom of this post.

Begin with the stability ball plank. For the first 2 weeks, every 48 hours (yes, that's every 2 days for you non-math whiz kids), you need to perform FIVE 30-60 second holds in the plank position. Rest 15-30 seconds between each hold. That's it.

Stability Ball Plank:
[leadplayer_vid id=”50DB099A3FD74″]

For the next 2 weeks, continue to do your holds every 48 hours, but at the end of each hold, do 5-10 stability ball knee-to-chest moves.

Stability Ball Knee-To-Chest:
[leadplayer_vid id=”50DB08F5B5D94″]

Finally, for the the last 2 weeks, continue to do your holds every 48 hours, but at the end of each hold, do 5-10 stability ball knee-to-chest moves, drop and rest for 15-30 seconds, then do 5-10 stability ball pikes.

Stability Ball Pike:
[leadplayer_vid id=”50DB09E84EF41″]

So…by the end of the series, every two days you're doing five 30-60 second holds, with a 5-10 knee-to-chest moves after each – with each knee-to-chest move followed by a brief period of rest, then 5-10 pikes.

And that's it! I guarantee you will be rock-solid after this series.

If you need a stability ball, click here to get one. You can also click here to read an article that I wrote over at the Quick and Dirty Tips Network about how to make your own home gym, which includes information on choosing stability balls.

If you have some stability ball exercises or stability tips you'd like to add, just leave them as a comment at the bottom of this post.