With practice, stability ball can become part of room decor

BALL COBRA, START: Begin facedown with the hips on the stability ball and the feet against a wall, at hip width, for support. It may take some time to position the ball just right. Contract the core and glutes before positioning the torso parallel to the floor. Extend the arms overhead so they are also perpendicular to the floor, in line with the body and palms facing each other.

GLUTE SQUEEZES, ACTION: Contract the gluteal muscles to elevate the legs then return them to the starting position. Control is key with this exercise. Perform 10 to 20 repetitions for two to four sets. Common faults are to bounce the legs off the stability ball instead of utilizing a controlled contraction. Watch the elbows; they will want to bend as the body fatigues.

BALL COBRA, ACTION: Contract the glutes and back to elevate the torso while turning the palms upward. Return to the starting position. Control all parts of this exercise. No bouncing or fast movement allowed. Do 10 to 20 reps for two to four sets. Common faults tend to stem from the position of the stability ball. If balance is an issue, then position the ball higher on the hips. If it is difficult to breathe, move the ball lower on the hips and contract the core.

GLUTE SQUEEZES, START: Begin facedown with the hips on the stability ball. Make sure the wrist and elbow are in line with the shoulder. Position the body forward enough so the toes naturally touch the floor but don’t rest on it. Position the feet outside the shoulder width. Contract the core and straighten the back.

You know you love your stability ball when it becomes a functional part of your living room decor. You may even have one to replace your computer chair. My 6-month-old likes it better than the rocking chair for falling asleep. 

As you master today’s exercises, the ball cobra and the glute squeeze, you will love your stability ball even more. Like  most exercises on the stability ball, the two I’m featuring today require the entire body to stabilize itself. As a trainer, I use these exercises to teach total body awareness. Just because we are working the core or glutes doesn’t mean that the rest of the body gets to relax. 

Control is key to both of today’s movements. No bouncing or fast movements are allowed. When directing total body awareness, the brain becomes a super multitasker. It moves some things and hold others still while controlling breathing and heart rate. If you see someone at the gym doing difficult stability ball work, they will have a blank stare in their eyes. That is because they are concentrating on what the body is doing. Each body part plays an important role.

The core is essential to performing today’s exercises. Since the body is positioned face down with the hips on the stability ball, the core plays a large stabilizing role. It prevents the ball from rolling from side to side during the exercise. It also keeps your back straight. You’ll know if your core isn’t tight because you tend to taste your last meal because of the pressure of your body against the ball. So keep that gut tight. 

Hip position is important on the stability ball. Keep your hips neutral. Hips that are rotated toward the front or back can lead to back pain. Lock your hips and core together by squeezing the glutes and contracting the core. This makes a solid foundation for any movement.

Leg control also can make or break these exercises. In the glute squeezes, the legs need to remain hip width apart during the movement. They also serve as a counterbalance for the body as well as the general resistance for the glutes to lift. In the ball cobra, the legs serve as stability and assist in elevating the torso.

Arm position serves for stability in the glute squeezes and spinal alignment in the ball cobras. When exercises get difficult, the head tends to move forward or down. Maintaining a neutral head position will assist in keeping the spine straight.

Controlling the body can be tricky. Don’t be surprised if your body shakes when trying these exercises for the first time. The body needs time to learn and adapt. Take your time and teach your body the right way to move so you create correct patterns that translate into everyday movements.

After a while, these exercises will become easy. When that happens, don’t abandon them. You can always use them for warm-up and cool-down. You may even want to add them to a circuit as an active rest exercise.

Chris Huth is a Las Vegas trainer. He can be reached at 702trainer@gmail.com. Consult your physician before beginning any exercise program.