Stability Ball In and Out

A dynamic core exercise where the stability ball is rolled forward and backward using your feet while in a plank position, combining core and leg engagement.

Instructions

1. Assume a push-up position with your hands on the floor, shoulder-width apart
2. Place your feet and shins on the stability ball
3. Keep your body in a straight plank position with core engaged
4. Roll the ball forward by pulling your knees toward your chest
5. Hold briefly at the contracted position
6. Roll the ball back away by extending your legs
7. Return to the starting plank position
8. Repeat for desired reps

Tips

• Maintain a rigid plank throughout the movement to maximize core engagement
• Move slowly and deliberately to control the ball
• Keep your hips level to avoid rotating during the exercise
• Don’t let your hips sag as the ball rolls forward
• Breathe out as you bring knees in and breathe in as you extend
• Stability is more important than speed; focus on control
• Reduce difficulty by starting in a high plank or using a wall for support