{"id":10326,"date":"2023-05-20T23:44:34","date_gmt":"2023-05-20T22:44:34","guid":{"rendered":"https:\/\/fayeshomestyle.com\/?p=10326"},"modified":"2023-05-20T23:52:53","modified_gmt":"2023-05-20T22:52:53","slug":"how-to-use-an-exercise-ball-for-core-strength-and-stability","status":"publish","type":"post","link":"https:\/\/fayeshomestyle.com\/index.php\/2023\/05\/20\/how-to-use-an-exercise-ball-for-core-strength-and-stability\/","title":{"rendered":"How to use an exercise ball for core strength and stability"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10326\" class=\"elementor elementor-10326\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9b761cf e-flex e-con-boxed e-con e-parent\" data-id=\"9b761cf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-39e46c8 elementor-widget elementor-widget-text-editor\" data-id=\"39e46c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>An exercise ball, also known as a stability ball or Swiss ball, is a versatile piece of equipment that can help improve core strength and stability. It is an excellent tool for those looking to tone their abs, lower back, and glutes. The ball&#8217;s unstable surface engages more muscles than traditional floor exercises, making it an effective way to challenge your core and improve your balance. In this article, we will discuss how to use an exercise ball for core strength and stability.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d219315 elementor-widget elementor-widget-heading\" data-id=\"d219315\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Choose the right size ball<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-04fa353 elementor-widget elementor-widget-text-editor\" data-id=\"04fa353\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Before you begin using an exercise ball, you need to make sure you have the right size. The ball&#8217;s diameter should be based on your height. If you&#8217;re under 5&#8217;4&#8243;, choose a 55cm ball. If you&#8217;re between 5&#8217;4&#8243; and 5&#8217;11&#8221;, go for a 65cm ball. For those over 5&#8217;11&#8221;, a 75cm ball is ideal.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2eab43b elementor-widget elementor-widget-image\" data-id=\"2eab43b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2.jpg\" class=\"attachment-large size-large wp-image-10391\" alt=\"How to use an exercise ball for core strength and stability\" srcset=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2.jpg 750w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2-570x380.jpg 570w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2-636x424.jpg 636w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2-600x400.jpg 600w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2-90x60.jpg 90w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2-110x73.jpg 110w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2-320x213.jpg 320w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/o-2-560x373.jpg 560w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b39ae83 elementor-widget elementor-widget-heading\" data-id=\"b39ae83\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Start with basic exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34edbc7 elementor-widget elementor-widget-text-editor\" data-id=\"34edbc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you&#8217;re new to using an exercise ball, start with basic exercises that will help you get used to the ball&#8217;s unstable surface. A good starting point is the seated balance exercise. Sit on the ball with your feet flat on the floor and your hands on your thighs. Slowly lift your feet off the ground, keeping your balance on the ball. Hold this position for a few seconds before lowering your feet back down to the floor.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4299941 elementor-widget elementor-widget-heading\" data-id=\"4299941\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Progress to more advanced exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25f2bb3 elementor-widget elementor-widget-text-editor\" data-id=\"25f2bb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Once you&#8217;re comfortable with the basic exercises, you can progress to more challenging exercises that will further strengthen your core. Plank exercises are an excellent way to do this. Start by getting into a plank position with your elbows on the ball and your body straight. Hold this position for as long as you can before lowering your knees to the ground. Repeat this exercise several times.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e8e852 elementor-widget elementor-widget-heading\" data-id=\"0e8e852\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Use the ball for ab exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0c6e76 elementor-widget elementor-widget-text-editor\" data-id=\"b0c6e76\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The exercise ball is an excellent tool for ab exercises. One great exercise is the ball crunch. Lie on the ball with your feet flat on the ground and your hands behind your head. Slowly lift your upper body off the ball and towards your knees. Lower yourself back down to the starting position and repeat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bebcca2 elementor-widget elementor-widget-heading\" data-id=\"bebcca2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Incorporate the ball into your workout routine<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9e7d08 elementor-widget elementor-widget-text-editor\" data-id=\"b9e7d08\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Finally, make sure to incorporate the exercise ball into your workout routine. Use it for a warm-up or cool-down exercise, or incorporate it into your regular strength training routine. You can use it for squats, lunges, or even push-ups.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65ead0a elementor-widget elementor-widget-heading\" data-id=\"65ead0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bridge with leg lift: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-604928e elementor-widget elementor-widget-text-editor\" data-id=\"604928e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Lie on your back with your heels on top of the ball. Lift your hips up into a bridge position, then lift one leg off the ball and hold for a few seconds before lowering it back down. Repeat with the other leg.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a5a34b0 elementor-widget elementor-widget-heading\" data-id=\"a5a34b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Russian twist: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f16a8d9 elementor-widget elementor-widget-text-editor\" data-id=\"f16a8d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sit on the ball with your feet flat on the ground and your knees bent. Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left. Repeat for several reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e68543 elementor-widget elementor-widget-image\" data-id=\"6e68543\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"750\" height=\"500\" src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAHoAAAB6CAQAAADaUI9vAAAAi0lEQVR42u3PAQEAAAABIP6fNkQ9qDlUaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWnpFwODAQB7gWIzIgAAAABJRU5ErkJggg==\" data-src=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2.jpg\" class=\"attachment-large size-large wp-image-10392 lazyload\" alt=\"How to use an exercise ball for core strength and stability\" data-srcset=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2.jpg 750w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-570x380.jpg 570w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-636x424.jpg 636w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-600x400.jpg 600w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-90x60.jpg 90w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-110x73.jpg 110w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-320x213.jpg 320w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-560x373.jpg 560w\" data-sizes=\"(max-width: 750px) 100vw, 750px\" \/><noscript><img decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2.jpg\" class=\"attachment-large size-large wp-image-10392\" alt=\"How to use an exercise ball for core strength and stability\" srcset=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2.jpg 750w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-570x380.jpg 570w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-636x424.jpg 636w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-600x400.jpg 600w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-90x60.jpg 90w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-110x73.jpg 110w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-320x213.jpg 320w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/oo-2-560x373.jpg 560w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a36c053 elementor-widget elementor-widget-heading\" data-id=\"a36c053\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Plank with leg lift: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68e2880 elementor-widget elementor-widget-text-editor\" data-id=\"68e2880\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Get into a plank position with your hands on the ball. Lift one leg off the ground and hold for a few seconds before lowering it back down. Repeat with the other leg.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87eb8f2 elementor-widget elementor-widget-heading\" data-id=\"87eb8f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wall squat: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0db9ee0 elementor-widget elementor-widget-text-editor\" data-id=\"0db9ee0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Stand with your back against a wall and place the ball between your lower back and the wall. Slowly lower yourself down into a squat position, using the ball to help you balance. Hold for a few seconds before standing back up.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10f4622 elementor-widget elementor-widget-heading\" data-id=\"10f4622\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Rollout: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3556af6 elementor-widget elementor-widget-text-editor\" data-id=\"3556af6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Kneel on the ground with your hands on the ball. Slowly roll the ball forward while keeping your back straight, then roll it back in. Repeat for several reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd82d53 elementor-widget elementor-widget-heading\" data-id=\"bd82d53\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Stretching<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-143af0d elementor-widget elementor-widget-text-editor\" data-id=\"143af0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Use the ball for stretching exercises, such as lying on your back with the ball under your shoulder blades to stretch your chest and upper back.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64e7c57 elementor-widget elementor-widget-heading\" data-id=\"64e7c57\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Stability ball pass: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cb351f elementor-widget elementor-widget-text-editor\" data-id=\"6cb351f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Lie on your back with your arms and legs extended towards the ceiling, holding the ball in your hands. Lower your arms and legs towards the floor simultaneously, passing the ball from your hands to your feet. Lift your arms and legs back up to the starting position, passing the ball back to your hands. Repeat for several reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e6eee9 elementor-widget elementor-widget-heading\" data-id=\"2e6eee9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Superman<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-966b19b elementor-widget elementor-widget-text-editor\" data-id=\"966b19b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Lie face down on the ball with your arms and legs extended towards the floor. Lift your arms and legs off the ground simultaneously, squeezing your glutes and lower back muscles. Hold for a few seconds before lowering back down to the starting position.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79bbe64 elementor-widget elementor-widget-heading\" data-id=\"79bbe64\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">V-sit: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-224be45 elementor-widget elementor-widget-text-editor\" data-id=\"224be45\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sit on the ball with your feet flat on the ground and your hands behind your head. Lean back, extending your legs and lifting them off the ground. Crunch your upper body towards your legs, then lower back down to the starting position. Repeat for several reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb341ef elementor-widget elementor-widget-image\" data-id=\"bb341ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"750\" height=\"500\" src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAHoAAAB6CAQAAADaUI9vAAAAi0lEQVR42u3PAQEAAAABIP6fNkQ9qDlUaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWlpaWnpFwODAQB7gWIzIgAAAABJRU5ErkJggg==\" data-src=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1.jpg\" class=\"attachment-large size-large wp-image-10393 lazyload\" alt=\"How to use an exercise ball for core strength and stability\" data-srcset=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1.jpg 750w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-570x380.jpg 570w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-636x424.jpg 636w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-600x400.jpg 600w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-90x60.jpg 90w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-110x73.jpg 110w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-320x213.jpg 320w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-560x373.jpg 560w\" data-sizes=\"(max-width: 750px) 100vw, 750px\" \/><noscript><img decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1.jpg\" class=\"attachment-large size-large wp-image-10393\" alt=\"How to use an exercise ball for core strength and stability\" srcset=\"https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1.jpg 750w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-570x380.jpg 570w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-636x424.jpg 636w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-600x400.jpg 600w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-90x60.jpg 90w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-110x73.jpg 110w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-320x213.jpg 320w, https:\/\/fayeshomestyle.com\/wp-content\/uploads\/2023\/05\/ooo-1-560x373.jpg 560w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c20981 elementor-widget elementor-widget-heading\" data-id=\"9c20981\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hamstring curl: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd0cf46 elementor-widget elementor-widget-text-editor\" data-id=\"fd0cf46\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Lie on your back with your feet on top of the ball. Lift your hips up into a bridge position, then bend your knees to roll the ball towards your hips. Straighten your legs to roll the ball back out. Repeat for several reps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82851a8 elementor-widget elementor-widget-heading\" data-id=\"82851a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Push-up with feet on the ball: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-899a465 elementor-widget elementor-widget-text-editor\" data-id=\"899a465\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Get into a push-up position with your feet on top of the ball. Perform a push-up, using the ball to challenge your balance and engage more core muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b1aa7b elementor-widget elementor-widget-heading\" data-id=\"1b1aa7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Cooling down: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e9b759b elementor-widget elementor-widget-text-editor\" data-id=\"e9b759b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Use the ball for gentle stretching and relaxation at the end of your workout. Sit on the ball and roll your upper body in circles to stretch your spine, or lie back with the ball under your knees to release tension in your lower back.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4ba009 elementor-widget elementor-widget-heading\" data-id=\"b4ba009\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Lunge with a twist: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b801077 elementor-widget elementor-widget-text-editor\" data-id=\"b801077\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Stand with your feet hip-width apart, holding the ball in front of your chest. Step forward with your right foot into a lunge position, twisting your torso to the right as you do so. Return to the starting position and repeat on the other side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c88b28 elementor-widget elementor-widget-heading\" data-id=\"7c88b28\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Overhead squat: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1033567 elementor-widget elementor-widget-text-editor\" data-id=\"1033567\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Stand with your feet shoulder-width apart, holding the ball overhead. Slowly lower into a squat position, keeping the ball directly over your head. Hold for a few seconds before standing back up.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a84d848 elementor-widget elementor-widget-heading\" data-id=\"a84d848\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Side plank with leg lift: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-262ec31 elementor-widget elementor-widget-text-editor\" data-id=\"262ec31\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Get into a side plank position with your elbow on the ball and your feet stacked. Lift your top leg up and hold for a few seconds before lowering it back down. Repeat on the other side.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2347823 elementor-widget elementor-widget-heading\" data-id=\"2347823\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wall walk: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a54f115 elementor-widget elementor-widget-text-editor\" data-id=\"a54f115\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Stand facing a wall with the ball between your back and the wall. Slowly walk your feet out in front of you, lowering your body into a seated position with your thighs parallel to the ground. Hold for a few seconds before walking your feet back in.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0418639 elementor-widget elementor-widget-heading\" data-id=\"0418639\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mountain climber: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58b8ad3 elementor-widget elementor-widget-text-editor\" data-id=\"58b8ad3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Get into a plank position with your hands on the ball. Bring your right knee towards your chest, then quickly switch to bring your left knee towards your chest. Repeat for several reps, alternating sides.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-659c44d elementor-widget elementor-widget-heading\" data-id=\"659c44d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Back extension: <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e3fdbe elementor-widget elementor-widget-text-editor\" data-id=\"0e3fdbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Lie face down on the ball with your hands behind your head. Lift your chest and shoulders off the ball, squeezing your shoulder blades together. Lower back down to the starting position.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-418b440 elementor-widget elementor-widget-text-editor\" data-id=\"418b440\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;buzzblog_hidepaged&quot;:&quot;false&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In conclusion, using an exercise ball is an effective way to improve core strength and stability. Start with basic exercises, progress to more advanced exercises, and use the ball for ab exercises. Incorporate the ball into your workout routine to see the best results. With a little practice, you&#8217;ll be on your way to a stronger, more stable core.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>An exercise ball, also known as a stability ball or Swiss ball, is&#8230;<\/p>","protected":false},"author":3,"featured_media":10388,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[],"location":[],"class_list":["post-10326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to use an exercise ball for core strength and stability - LIFE+STYLE+TRENDS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fayeshomestyle.com\/index.php\/2023\/05\/20\/how-to-use-an-exercise-ball-for-core-strength-and-stability\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to use an exercise ball for core strength and stability - 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