Remember when stability balls were the “it” workout gear? These days, I feel like they get short shrift. I almost never see anyone using them at the gym anymore. They just sit there lonely in the corner. So sad! Personally, I still love mine. Since I was too cheap to buy a desk chair, I use it as my seat in my home office, which means it is always readily accessible. It also means I’ve been known to take mini study breaks to bust out some of the moves in this workout! Especially pikes, they are my fav.
This workout targets your arms and your core. You’re engaging both muscle groups for all of the exercises, so you should really feel the burn. Form tips below the graphic!
Notes on Form:
Pikes – Start in plank with your shins on the ball. Pike your hips into the air, keeping your legs and back straight so you only bend at your hips. The ball will roll toward your hands so in the final position, only your toes are on the ball. Your goal is to make an upside-down “V,” or if possible, stack your hips over your shoulders.
Tricep roll – Start in plank with your hands on the ball. Roll the ball away from you in a controlled motion, bending your arms keeping your elbows pointed towards your body until your forearms are resting on the ball. Reverse to start. These are tough so do as many as you can, even if you can’t get to ten.
Elevated spiderman – Start in plank with your feet on the ball. Bring your right leg out to the side, bending your knee and reaching your knee toward your upper arm. Get as close as you can. Return to start. Alternate sides for ten.
Straight tuck – Start in plank with your shins on the ball. Pull your knees in toward your chest, rolling the ball forward until just your toes are on the ball. Roll back to start.
Side tuck – Just like the straight tuck, but you are rolling the ball up and to the side so that you end with the side of your feet on the ball.
Decline push-up – Start in plank with your feet on the ball. Do a push-up, lowering your chest toward the floor and keeping your body in one straight line. If you can’t do ten, do as many as you can. To make it even harder, challenge your balance by floating one leg in the air.
Incline push-up – Start in plank with your feet on the floor and hands on the ball. Do a push-up. To make this easier, you can put the ball against a wall.