10 Stability Ball Exercises for Full Body Strength & Control

Описание: More Core Training Videos:    • Core / Abs Workouts  
This workout is designed to improve core stability, movement control, and muscular endurance using a stability ball to challenge balance and coordination throughout the entire body.
By reducing external load and increasing instability, this session reinforces proper movement patterns that carry over into strength training and everyday life.

Workout Structure (28 Minutes Total)
• Warm-Up (3 min): Prepares joints, muscles, and movement patterns while gently activating the core
• Workout (22 min): Full-body strength and stability work using controlled reps and moderate rest
• Cool Down (3 min): Releases tension and helps restore length to worked muscles

Workout Format
• 10 exercises
• 2 sets each
• 45 seconds work
• 15–30 seconds rest
• Focus on slow, controlled reps and maintaining balance throughout each movement

Exercises
1. Ball Bridge
2. Ball Cobra
3. Forearm Rollout
4. Ball Wall Squat
5. Plank Knee Tuck
6. Hamstring Ball Curl
7. Kneeling Push-Ups (Hands on Ball)
8. Lean-Forward Split Squat
9. Superman Extensions
10. Ball Pike

Equipment Needed
• Stability ball
• Mat (optional)

This workout emphasizes deep core engagement, postural strength, and joint stability, making it an excellent complement to heavier strength days or a standalone session when you want focused, intentional movement without impact.

Move slowly, stay controlled, and let the instability do the work.