Stability Ball WOW

Ready to put a little more bounce into an exercise routine that’s getting a bit boring? Check out this bouuncy WOW.


By Jennifer @TheFitFork


Stability balls are a fun piece of gym equipment that can tune up your fitness without tearing you down. The unstable surface of the exercise ball makes muscles work harder to find balance during basic moves like push-ups, planks and sit-ups.  Plus, the forgiving “give” of the ball can help reduce muscle and spinal strain in certain types of exercises.

My Stability Ball WOD is perfect for the park or your backyard – if you have any energy left when you’re done, you can play a game of giant-sized kickball with your friends or family. But don’t be deceived; just because the stability ball exercises look like simple playground fun and games, they are surprisingly challenging.  Remember to keep proper form at all times with a tight and engaged core.


Exercises from top right to lower left:

Plank to Pike (targets core)

Place shins on ball and arms in front on floor. Use abdomen and legs to slowly roll the ball to toes while lifting hips and backside into an inverted “V” shape. Head should remain even between arms. Hold upwards pike position briefly and then roll back down into the plank. Repeat 15 times.

Decline Push Up (targets arms, shoulders and chest)

Lie with stomach on ball and walk hands forward on the floor until the ball rests under thighs, shins or feet (depending on level of difficulty). Lower upper body to the floor, bending elbows. Hold briefly and then push back up. Repeat 15 times.

Ball Squat (targets quads and glutes)

Place ball between the wall and the curve of lower back. Stand with feet shoulder-width apart. Bend knees and move downward into a sitting position, keeping shoulders level and hips square. Hold sitting position briefly and then roll back up to the standing position. Repeat 15 times.

Ball Ab Pass Through (targets core)

Lie on your back holding ball and raise feet so shins are parallel to the floor. Next, lift head, neck, and shoulders, and place the ball between legs. From this position, lower legs and reach arms backward. Come back up with arms and feet to grab the ball. Repeat 15 times.

Frog Jump (targets quads and calves)

With ball in front on ground, stand with legs a bit past hip-width apart and turn toes out. Squat downward and grab ball, then push upward with legs and gluts into a high jump. Extend arms holding ball overhead while straightening legs and keeping toes pointed. Repeat 15 times.

Refuel with a cold Core Power High Protein Shake!

Jennifer Fisher is an enthusiastic Core Power fan and user. Along with being a contributor to the fairlife team, she’s a #FitFluential Ambassador, #IDEAfit Inspired Blogger and contributor at the Cooking Light Blogger Connection. Jennifer is also a fit food & healthy living guest speaker, competitive master’s runner, CrossFit enthusiast and mother of three pre-teen through teen boys! For more on Jennifer, visit her blog and follow her on twitterFacebook and Pinterest.

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