Wednesday Exercise of the “WEAK”: Stability Ball Exchange

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Updated: March 23, 2016

Coach Rozy – Wednesday Exercise of the “WEAK”

Stability Ball Exchange

by
Connor Fitzsimmons – Coach Rozy Intern

SB Exchange

The Exercise:

 

Stability ball exchanges are an excellent way to strengthen the abdominals. This exercise is a full body movement involving the core and lower back along with the arms and legs. Stability ball exchanges will work your hip flexors and inner thighs as you squeeze the ball between your feet. The arms and chest will also be strengthened when exchanging the ball from your feet to your hands.

How To Do Stability Ball Exchanges:

  1. Start by lying on your back with your arms and legs extended with a stability ball held between your feet.
  2. Bring your legs and arms off the ground while squeezing your core. Once at the top of the movement, transfer the stability ball from your feet to your hands.
  3. Slowly move back to the floor with your hands holding the stability ball while keeping your arms and legs extended.
  4. Raise your legs and arms off the ground again to exchange the stability ball back to your feet. Slowly lower back to the starting position with the ball held between your feet.
  5. Repeat for the desired amount of sets and repetitions.

Recommended Volume:
We recommend doing 1-3 sets of 8-12 repetitions depending on your core strength at this time. Make sure to adjust your sets and reps accordingly depending on how easy or difficult the stability ball exchanges are for you. One repetition is counted when exchanging the stability ball from your hands back to your feet which happens to be the starting position.

SB Exchange 2

Notes:

Avoid arching your back when lowering your arms and legs to the bottom of the movement. You may modify the exercise by bending your knees slightly to decrease the intensity. Otherwise, try to keep your legs and arms extended at all times.

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