15-Min Stability Ball Workout
1. Squat
Hold a Swiss ball behind you and stand straight, so that the ball is pinned between your back and the wall. Place your feet about 2 feet in front of your body.
Tighten your abs while keeping your back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor. Lift your arms straight out in front of your chest.
2. Hip Raise
Lie down face-up on the floor with your feet on a ball, arms straight out to your side.
Push down on the ball with your feet, extending up from your hips until your feet, hips, and shoulders form a straight line. Hold for 1-2 seconds, then slowly lower your hips back to the starting position.
3. Russian Twist
Lie with your middle and upper back placed firmly on a Swiss ball. Lift your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out in front of your chest with your palms together.
Brace your core and roll your upper body to the right as far as you can. Without dropping your hips, reverse the movement and roll all the way back to the left as far as you can. Continue alternating from side to side for 10 reps on each side.
