move of the week: the stability ball pass
The Stability Ball Pass
You know how fitness classes always bark at you to “activate your core”? They continue to stress core, core, core, and you’re just laying there thinking “Well my abs burn like the fire of a thousand suns, does that count?!” This week’s move will help you build the core strength that everyone is talking about, specifically the transverse abdominis muscle. It is your deepest abdominal muscle and when well-conditioned, it helps to pull your belly in toward your spine. With ample core work you won’t have to suck in your gut in all those beach photos this summer!
Step 1: Lay flat on your back, legs straight and lifted six inches off the ground. Arms are straight and holding a stability ball (any size that is available to you) overhead.
Step 2: While lifting legs up towards arms, bring stability ball up and pass to feet.
Step 3: Return arms and legs to start position, with stability ball at feet. Do not let the ball touch the ground!
Step 4: Bring legs back up to meet arms and pass the stability ball back to hands.
Step 5: Return to start.
Recommended number of reps: 10 or more. Complete three sets for optimal conditioning.
Like I mentioned above, you can play around with the size of stability ball you use. Larger sizes are easier!