How to Do a Stability Ball Ball Lift

Stability ball exercises are a fabulous way to spice up any boring target exercise. Stability balls are giant inflatable balls that can be incorporated into an exercise routine. Using the ball adds dimension to your workout by focusing on the core muscles of the abdomen, hips, pelvis and lower back. With almost every exercise, core muscles get strengthened. Other parts of the body benefit from using the stability ball, too. When using the ball, your muscles tense as your body tries to maintain balance on the ball. Stability ball exercises work many muscles at one time.Ball lifts focus on the thighs and abdomen. Remember to stretch completely and warm up with some light cardio before performing any exercises. Warmed-up muscles respond better to a workout.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercise mat (optional)

1. Lie on the floor on your side and tuck the stability ball between your legs at the ankles and sides of the shins. Hold it there firmly, tensing the thighs to aid you in keeping the ball in place.

2. Extend your lower arm straight above your head on the floor. For balance, rest the hand of your upper arm on the floor in front of you. The effectiveness in stability ball exercises lies in complete awareness of posture. Keep your back straight, your head facing forward, and your shoulders relaxed.

3. Slowly lift your legs off the floor sideways, holding the stability ball firmly between your legs. Aim for just a few inches off the floor. As you perform this movement, squeeze your thigh muscles and make sure to tuck in your tummy.

4. Focus on keeping your body on the side. It’s tempting to lean your hips forward with the lifting motion. Don’t lean forward or back but rather, keep your hips and back aligned and straight.

5. Hold the ball lift for one to two seconds (remember to keep those thigh muscles tense) and return to the floor. Repeat this movement 10 times for three sets. Don’t be discouraged if you can’t do three full sets. This is a challenging exercise so do what you can.

Tips & Warnings

• Remember to always use a stability ball that is sized for you based on your height. In general, you should be able to sit on your stability ball comfortably with your knees bent at a 90-degree angle. Stability balls can be purchased at any sporting goods stores.
• Stability ball workouts are just like any other exercise routine. It’s important to warm up and cool down after every workout.

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