Do you ever get bored with certain fitness equipment or tools? I usually do when I’m feeling in a rut and sick of my “usual” exercises with them. Lately I’ve felt that way about the stability ball, but at Mania I learned a few new moves that have inspired me to start using my stability ball once again. None of these exercises are anything super crazy different, but just involve a new way to switch things up from your everyday traditional moves.
I thought you guys might want some inspiration too!
Elbow Plank Knee Drives
- Roll into an elbow plank on the stability ball (traditional move).
- Alternate tapping each knee into the ball (makes it a little harder).
- Here’s the part I love –> Instead of just gently tapping your knees into the ball, drive your knees in to hit the ball hard. The force from your legs causes the ball to roll around a bit, which causes YOU to use more core to stabilize yourself in the plank. LOVE.
- Variations – Do this on the same leg, alternating legs, cross knees, etc.
Slowed down stability ball curl ups
- Walk yourself into the position for a stability ball crunch (traditional move).
- Keep your lower back on the ball, and work SLOWLY (that’s the difference) to curl up and back down. Make sure to never lower past a point where you can’t see your knees. That one instruction makes a huge difference in how much you feel your core working.
- Next variation: Roll down each shoulder-blade, and then back up through the center. Example: Roll down your right shoulder-blade to target your obliques before curling up in the center. You could stick to each side or alternate sides.
- Final variation: Roll to each direction before curling back up. Example – Left, right, center. Then right, left, center, and so on.
Stability ball side planks
- This exercise takes your standard side planks (traditional move) and adds a stability ball, but by your feet.
- Version 1: Assume your side plank position with your top leg on the ball and your bottom knee down on the ground in front of the ball.
- Version 2: Top leg on the ball, bottom leg out straight with your foot behind the ball.
- Version 3: Top leg on the ball, bottom leg out straight under the ball.
- Variations –> Elbow, straight arm, hip dips, just hold, etc. Part I LOVE in any of the positions —> Using your top foot, roll the stability forward and back. Killer!
Stability Ball Hover to Elbow Plank
- Place your forearms on the stability ball as if you were going to assume an elbow plank position.
- Lift your knees so they are hovering over the ground, making sure they are underneath your navel.
- Hold there, then roll out to elbow plank (traditional move), then roll back in, and repeat.
- Variations – single leg, add the drive ins once out in elbow plank, etc.
What’s a piece of fitness equipment that you’ve felt in a rut with before?
Let’s do them all tonight! (said the girl who is NOT ALLOWED to squat or lunge)
Your wish is my command!
Let’s do them all tonight! (said the girl who is NOT ALLOWED to squat or lunge)
Thanks for the e-mail! Can’t wait to try these! My balance really needs improvement. Are you still doing a challenge in December? <3 Stace
Good luck with them! Still figuring out if I’m doing a December challenge. Keep your eyes out this weekend!
Thanks for the e-mail! Can’t wait to try these! My balance really needs improvement. Are you still doing a challenge in December? <3 Stace
Thanks! Can’t wait to try the side planks with the ball!
They are my new favorite!
I love using a yoga ball for exercises. I also have a love hate relationship with my foam roller! Thanks for great tips and exercises!
You’re welcome!