The Physio Ball Core Stabilization Series is a great way to engage and strengthen your core muscles. It focuses on improving stability, balance, and control while incorporating the physio ball for added challenge. Here’s a breakdown of each exercise, with steps to guide you through the process.
1. Single Knee to Chest
Steps:
- Lie on your back with your legs extended, heels resting on the physio ball.
- Place your arms at your sides for support.
- Engage your core by pressing your lower back into the floor and maintaining a posterior pelvic tilt.
- Begin by bending one knee at a time, walking the ball toward you until both knees are bent and the ball is close to your hips.
- Reverse the motion by extending one leg at a time and walking the ball back out to the starting position.
- Repeat in a slow, controlled motion, keeping your core engaged and the ball steady.
2. Double Knee to Chest
Steps:
- Lie on your back with your legs extended, heels resting on the physio ball.
- Place your arms at your sides for support.
- Engage your core by pressing your lower back into the floor and maintaining a posterior pelvic tilt.
- Roll the ball toward you by bending both knees at the same time, bringing the ball close to your hips.
- Without pausing, reverse the motion by extending your legs and rolling the ball back out to the starting position.
- Focus on smooth, continuous movement, keeping the ball steady and your core engaged.
3. Side to Side
Steps:
- Lie on your back with your heels resting on the physio ball and knees slightly bent.
- Place your arms out to the sides for support.
- Engage your core by pressing your lower back into the floor and maintaining a posterior pelvic tilt.
- Slowly roll the ball to one side, allowing your knees to tilt together in that direction. Keep your shoulders flat on the floor and avoid over-rotating.
- Use your core to bring the ball back to center and then roll to the opposite side.
- Continue in a smooth, controlled motion. Exhale as you return to center, and inhale as you roll to each side.
4. Step Offs
Steps:
- Lie on your back with your heels resting on the physio ball and knees bent.
- Place your arms at your sides for support.
- Engage your core by pressing your lower back into the floor to maintain a posterior pelvic tilt.
- Lift one leg slightly and move it outward, tapping the side of the physio ball with your heel.
- Bring the leg back to the starting position, then repeat on the other side.
- Focus on keeping the ball steady, your core engaged, and your lower back flat against the surface throughout the exercise.
- Exhale as you tap the ball, inhale as you return to the starting position.
5. Dead Bug
Steps:
- Lie on your back and hold a physio ball between one knee and the opposite side of your body.
- Press your hand and knee gently into the ball to create tension.
- The other arm should be extended alongside your body, hovering a few inches above the ground.
- The leg on the same side as the pressing hand is bent, with the foot resting on the floor.
- Engage your core by pressing your lower back into the floor and maintaining a posterior pelvic tilt.
- Slowly lower the floating arm and bent leg toward the floor, keeping them parallel to your body.
By incorporating these exercises into your routine, you’ll enhance your core strength, stability, and overall control. Remember to focus on smooth movements and maintaining core engagement throughout each step. Happy training!