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.”

Purpose:

mobilise the hips and activate deep core muscles.

Starting Position:

• Sit on the yoga ball with feet flat on the floor.

Execution:

1. Shift the hips side to side.

2. Keep the upper body relaxed and upright.

Common Mistakes:

• Moving too fast

• Excessive upper-body movement

Coaching Tip:

let the pelvis lead the motion.

Purpose:

build static lateral core strength and balance.

Starting Position:

• Lie sideways on the yoga ball.

• Feet grounded for stability.

Execution:

1. Hold the balanced side position.

2. Curls sideways

3. Maintain steady breathing.

Common Mistakes:

• Collapsing through the torso

• Holding breath

Coaching Tip:

stay tall through the spine.

Purpose:

improve lateral trunk control and coordination.

Starting Position:

• Side-lying on the yoga ball.

• Top arm extended forward.

Execution:

1. Reach the arm forward while maintaining balance.

2. Return to the starting position.

Common Mistakes:

• Rotating the torso excessively

• Rushing the movement

Coaching Tip:

move with control and precision.

Purpose:

improve lateral stability, hip control, and balance.

Starting Position:

• Lie sideways on the yoga ball.

• Top leg free to move, bottom leg stabilising.

Execution:

1. Move the top leg forward and backward.

2. Keep the torso stable.

Common Mistakes:

• Excessive torso movement

• Loss of balance

Coaching Tip:

slow leg movement increases control.

Purpose:

strengthen the oblique abdominal muscles and lateral core stability.

Starting Position:

• Lie sideways with the hips lifted and the yoga ball between the lges.

Execution:

1. Lift the torso sideways into a side crunch.

2. Go back to the starting position

Common Mistakes:

• Pulling the neck

• Using momentum

Coaching Tip:

lift through the side of the rib cage, not the head.

Purpose:

activate glutes and improve hip extension strength.

Starting Position:

• Lie on your back with feet pressing into the yoga ball.

• Knees bent, arms on the floor.

Execution:

1. Press feet into the ball.

2. Lift hips upward into a bridge.

3. Lower hips with control.

Common Mistakes:

• Overarching the lower back

• Uneven hip lift

Coaching Tip:

drive the movement from the glutes, not the lower back.

Purpose:

strengthen hamstrings and glutes while improving pelvic stability.

Starting Position:

• Lie on your back with heels on the yoga ball.

• Arms by your sides.

Execution:

1. Lift hips into a bridge position.

2. Roll the ball toward the body by bending the knees.

3. Extend legs back out and lower hips.

Common Mistakes:

• Hips dropping during the curl

• Ball rolling uncontrollably

Coaching Tip:

keep hips lifted and level throughout the movement.

Purpose:

improve core control, shoulder stability, and coordination.

Starting Position:

• Kneel on the floor with hands on the yoga ball.

• Body upright, core engaged.

Execution:

1. Roll the ball forward as you step into a plank position.

2. Hold briefly.

3. Return to kneeling with control.

Common Mistakes:

• Rushing the transition

• Losing core tension

Coaching Tip:

move smoothly and maintain control throughout.

Purpose:

strengthen the triceps, shoulders, and core.

Starting Position:

• High plank position with hands close together.

• Yoga ball used under feet or shins for added instability.

Execution:

1. Bend the elbows close to the body.

2. Lower the chest toward the floor.

3. Push back up to plank position.

Common Mistakes:

• Elbows flaring outward

• Sagging hips

Coaching Tip:

keep elbows pointing backward throughout the movement.