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Stabilization Training

Q & A with Trainer Chris Powell

The introduction of the physioball (also known as the stability ball) has changed the world of physical therapy and physical fitness. The physioball creates an unstable environment and platform, forcing the body to recruit deep stabilizing muscles of the body that are often neglected with conventional machine & bodyweight exercises. Stabilization training has been adopted by many sports and performance training programs to prepare athletes for ‘real life’ unstable conditions similar to those they would encounter in competition.

Stabilization training motto:

The core is the center of all movement.
The stronger the core, the stronger the rest of the body!

Stabilization Workout
The Physioball is a gym unto itself. Using your physioball, follow the circuit below for a great stabilization workout in the comfort of your own home!

Core
Russian Ball Twist
15-25 repetitions

1. Start on your back with the ball resting between the shoulder blades, arms extended overhead with hands together.
2. Keep your chest out, knees at a 90 degree angle and the weight on your heels
3. Squeeze your glutes and roll your hips underneath you, contracting your abs
4. Roll 90 degrees to your right, balancing on the right shoulder at the top of the motion
5. Hold for two seconds, then back to the center, then to the left side

Beginning Position	Mid Position	Finishing Position

Chest, Shoulders, Triceps
Ball Push-Up
(advanced)
15-25 repetitions
The Ball Push-up is an incredible total-body ‘pushing’ exercise that forces the activation of your core muscles, chest, shoulders, and triceps (the back of the arm)

1) Start with your hands on both sides of the ball and arms extended – fingers pointed downward.
2) Tighten your abs as much as you can.
3) Slowly lower yourself down to a 90 degree angle on the elbows (letting your elbows point out for more chest stimulation / keeping your elbows tucked into your sides for more shoulder and tricep stimulation).
4) At the bottom of the motion, press slowly until the arms are fully extended again.

Beginning Position	Mid Position	Finishing Position

Ball Push-Up
(beginner)
15-25 repetitions
The Incline Ball Push-up is an incredible total-body ‘pushing’ exercise that forces the activation of your stabilizer core muscles, chest, shoulders, and triceps (the back of the arm)

1) Start on your knees with your hands on both sides of the ball and arms extended
2) Tighten your abs as much as you can
3) Slowly lower yourself down to a 90 degree angle on the elbows (letting your elbows point out for more chest stimulation / keeping your elbows tucked into your sides for more shoulder and tricep stimulation)
4) At the bottom of the motion, press slowly until the arms are fully extended again.

Beginning Position	Mid Position	Finishing Position

Core
15-25 repetitions
Ball Crunch
The Ball Crunch is a motion similar to the traditional crunch, but with the ball supporting the mid back. The crunch activates the ‘six pack’ muscles (rectus abdominus), while the stabilization aspect activates the deep core muscles (transversus abdominis)

1) Start with the ball in your mid-back, facing up with your knees bent and feet flat on the floor
2) Squeeze your glutes and roll them gently underneath you, firing the ‘lower abs’
3) Exhale gently as you raise your head and shoulder blades off of the ball, pointing your chin to the ceiling
4) Inhale gently as you lower your head and shoulders back to the ground

Beginning Position	Mid Position	Finishing Position

Quads (thighs)
Ball Squats
15-25 repetitions
1) Begin with feet just wider than shoulder width, keeping your weight on your heels – the ball should be on the wall, located just above the curve in the small of your back.
2) Squeeze your glutes, rolling your hips underneath you and tighten your abs as much as you can.
3) Slowly lower your butt down to the chair like you are going to sit down, extending your arms forward as a counterbalance, or keeping our hands on your waist
4) As soon as you reach about a 90 degree angle on the knees, press slowly through your heels until the legs are fully extended again.

Beginning Position	Mid Position	Finishing Position

Deep Squat
(with ball counterbalance - advanced)

Beginning Position	Mid Position	Finishing Position

Back & Core
15-25 repetitions
Ball Roll-Outs

1) Start on your knees with your elbows bent hands in ‘karate chop’ position on the ball
2) Tighten your abs as much as you can, rolling your hips underneath you
3) Extend your arms out, shifting your hips forward as far as you can until your elbows touch the ball
4) Exhale gently as you contract your abs and roll the ball back toward your body

Beginning Position	Mid Position	Finishing Position

Chest, Shoulders, Triceps
Incline Ball Push-Up
(intermediate)
15-25 repetitions

The Incline Ball Push-up is an incredible total-body ‘pushing’ exercise that forces the activation of your stabilizer core muscles, chest, shoulders, and triceps (the back of the arm)

1) Start with your hands slightly wider than shoulder width on the ground and arms extended – place your legs on top of the physioball between your knee and instep.
2) Tighten your abs as much as you can
3) Slowly lower yourself down to a 90 degree angle on the elbows (letting your elbows point out for more chest stimulation / keeping your elbows tucked into your sides for more shoulder and tricep stimulation)
4) At the bottom of the motion, press slowly until the arms are fully extended again.

Beginning Position	Mid Position	Finishing Position

Hamstrings & Core
Ball Bridge-Up
15-25 repetitions

1) Start with your heels on the ball, hips at a 90 degree angle.
2) Squeeze your glutes (butt) and pressing thru your heels, bridge your hips as high as you can.
3) hold for 2 counts then return to starting position

Beginning Position	Mid Position	Finishing Position

Single Leg Bridge-Ups
(advanced)
15-25 repetitions

1) Start with your right heel on the ball, hips at a 90 degree angle.
2) Squeeze your glutes (butt) and pressing thru your right heel, bridge your hips as high as you can.
3) hold for 2 counts then return to starting position
4) After 15-25 reps, repeat on the other side

Beginning Position	Mid Position	Finishing Position

Glutes (butt) / Quads (thighs) / Hamstrings (back of leg)
15-25 repetitions
1 Leg Ball Lunge
(advanced)

1) Step about 2 feet away from the ball and place one foot back on top of the ball
2) Tighten your abs as much as you can, rolling your hips gently underneath you
3) Keeping your weight on your front heel, slowly lower yourself down , trying to touch the ground with the back knee (see picture)
4) At the bottom of the motion, press through your heel slowly until the leg is fully extended again.
5) After 15-25 reps, repeat on the other side

Beginning Position	Mid Position	Finishing Position

Core
15-25 repetitions
Ball Jackknife

1) Start on your back facing up, with the ball in your hands.
2) Tighten your abs as much as possible, pushing your lower back into the ground.
3) Exhale gently as you raise your arms and legs overhead, contracting your abs as hard as you can.
4) At the top of the jackknife, make sure that your shoulders are raised off of the ground.
5) Hold for two seconds, then extend back out again.

Beginning Position	Mid Position	Finishing Position

Total Body
Ball Back Lunge With Twist
15-25 repetitions

1) Start standing up with the ball extended out in front of you
2) Keeping the weight on your front left heel, step back with the right leg, lowering the back right knee almost to the ground
3) At the bottom of the back lunge, twist gently to the left, hold for 2 counts then return to starting position

Beginning Position	Mid Position
Twist Position	Finishing Position

Hamstring Roll-Ins
15-25 repetitions

1) Start with your heels at the center of the ball, hips extended out, with a slight bend at the knee.
2) Squeeze your glutes (butt) and pressing thru your heels, bridge your hips as high as you can, rolling the ball toward your body
3) hold for 2 counts then return to starting position

Beginning Position	Mid Position	Finishing Position

Core
Core Roll-Ins
(advanced)
15-25 repetitions

1. Start with your hands just wider than shoulder width, ball in your instep
2. Keeping your hips bridged up high, tuck your knees, rolling the ball gently toward your body
3. Hold in the tucked position for 2 seconds, then slowly extend outward again, keeping hips high

Beginning Position	Mid Position	Finishing Position

You can follow this stability circuit for an incredible workout – guaranteed.

As always, Think Healthy & Stay Fit!

~ Chris

Learn more about Chris

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