The barre3 Core Ball is our favorite prop to shape the inner thighs, lift the seat, flatten the abs, and provide support for the low back. We use it in every studio class and in most online workouts to help us improve our posture, strength, and balance. Did you know that you can use your core ball beyond your barre3 workout too? Here are 3 functional ways to use your your ball outside of your workout!
The next time you go to the park to read or catch some sun, bring your core ball and use it as a pillow to support your low back or head and neck. The core ball is easy to deflate and won’t take up much space in your tote bag. You’ll sit so much more comfortably using it! And who knows? You may be inspired to bust out some some core work while you’re enjoying the beautiful summer weather.
It’s easy to become tight in your neck and shoulders from rounding forward over your computer all day. Sometimes people even develop headaches from all of the tension they’re holding in their upper body! The core ball can help. Place it behind your mid-back to help you sit tall and alleviate tension in your upper body. You’ll find it’s easier to engage your core and sit in an upright position. You may also find that you’re more productive and alert!
The core ball conveniently doubles as a children’s toy. We’ve witnessed this firsthand at our studios. Put a few core balls in the childcare area at our studios, and you’re guaranteed to inspire kids to move and play. The good news is, the ball is soft and won’t damage furniture or put marks on your wall, so it’s not the end of the world if inside play gets a tad rowdy!
The main benefit of the exercise ball is this: It helps you exercise your pelvis, back, and abdomen muscles, often referred to as your core. Core exercises are not just about getting a 6-pack or flat tummy—a strong core is important to strengthen and stabilize your whole body.
These 5 exercises for an exercise ball are ranked from easiest to most challenging. For numbers 4 and 5, it can be helpful to do them for the first time under the supervision of a physical therapist or certified athletic trainer to make sure you’re using proper form.
Surprisingly, just sitting on an exercise ball is exercise. It requires subtle yet constant engagement from core muscles to remain balanced and centered on the ball. When you first use an exercise ball, place your feet flat on the floor and just sit on it for 30 minutes.
Keep in mind that beginners may have an easier time balancing on an exercise ball that’s slightly deflated.
Once you feel comfortable sitting on the ball, you can move on to this simple exercise:
Sit on the exercise ball with your feet in front of you and flat on the ground.
Lift one heel while keeping your toes on the ground. (To make the impact of this exercise greater, lift your whole foot off the ground.)
Hold that position for a few seconds and then put that foot back down. Switch to the other side. Repeat for 10 to 15 minutes.
This exercise can strengthen your core and also help train your body about the proper way to lift an object to avoid back strain or injury:
Stand in front of a wall with your feet facing forward and the exercise ball pinned between the wall and your lower back.
Put your hands on your hips and slowly bend your knees to squat down toward the floor. The ball should roll up your back as you move down. Stop your squat before your bent knees extend beyond your toes.
Hold for a few seconds in the deepest part of the squat, then slowly return to standing.
Repeat the exercise 5 times. For a more advanced exercise, increase repetitions or time at the deepest part of the squat.
Sit-ups on the ground are already good for building your core, but the added challenge of doing them on an exercise ball can make them even more impactful.
Remember, this exercise and the next one are best done initially under the supervision of a physical therapist or certified athletic trainer.
Sit on the ball with your feet flat on the floor and your arms crossed over your chest or on your hips.
Lean back into a 45-degree angle, bending at your hips and raising up on your toes without moving your feet.
Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet. Repeat 5 times.
