Stability Ball

Purpose:

build lateral core strength and balance.

Starting Position:

• Side plank position with the forearm or side of the body supported on the yoga ball.

• Feet stacked or staggered for balance.

Execution:

1. Lift the hips into a side plank position.

2. Hold the body in a straight line.

3. Breathe calmly and maintain control.

Common Mistakes:

• Hips sagging

• Over-tension in the neck

• Unstable shoulder position

Coaching Tip:

push actively into the ball to stay stable.

Purpose:

improve lateral core stability, shoulder control, and coordination.

Starting Position:

• Side plank position on the floor.

• Yoga ball placed between the top knee and top arm.

• Bottom forearm on the floor, body aligned.

Execution:

1. Squeeze the yoga ball gently between knee and arm.

2. Hold the side plank position with steady breathing.

3. Maintain a straight line from head to feet.

Common Mistakes:

• Dropping the hips

• Losing pressure on the ball

• Shoulder collapsing

Coaching Tip:

constant pressure on the ball increases core activation.

Purpose:

strengthen the oblique abdominal muscles and improve lateral core control.

Starting Position:

• Lay with your back on the yoga ball.

• Feet wide apart for stability.

• Hands placed lightly behind the head or crossed over the chest.

Execution:

1. Lower the torso sideways over the ball.

2. Lift the torso back up and twist on the top by contracting the side abdominal muscles.

3. Control the movement on the way down.

4. Repeat before switching sides.

Common Mistakes:

• Pulling the head with the hands

• Using momentum instead of muscle control

• Rotating the torso forward or backward

Coaching Tip:

think “lift the rib cage toward the hip,” not “bend sideways.”