Stability ball exercises target your "pillar" muscle groups; that is, your shoulders, hips, and core. The exercises improve how your pillar muscle groups work together, your ability to activate and elongate them, and your neurological control of them.
It is an understatement to say that pillar strength is important and necessary for athletic performance.
Without the stability ball, these exercises would not provide any proprioceptive enrichment. With the stability ball, you get to strengthen your core, your hips, and your shoulders, all while training your proprioceptive system. The workout takes no more time than it would take without the ball. So, this 10-minute workout is very value-dense.
This is not a complete description of how to train. It is a guide which must be interpreted by an appropriate specialist. Obtain proper guidance before you begin any practice of exercise.
This workout is only for persons who are entirely without injury, and who have good joint mobility and good flexibility, especially good hamstring flexibility. If this isn't you, then do not attempt this.
Reps: Target 12 reps for each set, but stop at least 2 reps short of failure. "Bridges" last 30 seconds, but if you are not capable of this, then divide 30 seconds among several shorter sets.
Rest: As little as possible between sets.
Below, '@' means 'per side'.
| Phases | Exercise |
| 0, 1, 2, 3, 4 |
Lateral rolls |
| 0, 1, 2, 3, 4 |
Plate crunches |
| 0, 1, 2, 3, 4 |
Russian twists |
| 1 |
Knee tucks |
| 2 |
1-Leg knee tucks with 1-leg 1/2 rep |
| 3 |
1-Leg knee tucks @ |
| 4 |
1-Leg knee tucks with rotation @ |
| 4 |
Pikes |
| 0, 1, 2, 3 |
Lying opposites @ |
| 2, 3 |
Reverse hypers |
| 4 |
Alternating reverse hypers |
| 0, 1, 2, 3, 4 |
Reverse crunches |
| 0 |
Two-leg supine bridges |
| 1, 2 |
Alterating leg supine bridges |
| 3, 4 |
1-leg supine bridges @ |
| 0, 1, 2, 3, 4 |
Hip crossover |
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