Stability Ball

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.”

Purpose:

improve core stability and balance.

Starting Position:

• Lie with your back on the yoga ball.

• Feet on the floor, hands lightly supporting balance.

Execution:

1. Maintain balance on the ball.

2. Move your torso upwards.

Common Mistakes:

• Over-tensing the lower back

• Letting the ball roll away

Coaching Tip:

think squeeze

Purpose:

challenge core stability, coordination, and lower-body control.

Starting Position:

• High plank with hands on the floor.

• Feet starting close together on the ball.

Execution:

1. Move one foot outward to tap the ground as far as possible.

2. Return it to center and switch sides.

3. Keep hips stable throughout.

Common Mistakes:

• Pelvis rotating

• Rushing the movement

• Losing plank alignment

Coaching Tip:

slow the movement down to increase core demand.