A classic core builder that utilizes an unstable surface to recruit more muscle fibers. It primarily strengthens the upper abdominals and improves spinal stability.
Lie back on a stability ball with your feet firmly planted on the ground. Ensure the ball is positioned under your mid-to-lower back with your knees bent at 90 degrees.
1. Brace your core and lift your shoulder blades off the ball by contracting your abs.
2. Focus on bringing your ribcage toward your pelvis.
3. Hold the peak contraction for a second.
4. Slowly return to the start with full control.
5. Keep neck neutral.
1. Excessive hip movement.
2. Performing the movement too fast.
3. Lack of full range of motion at the top.
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