3 Pelvic Floor Safe Core Stability Ball Exercises for Women

Physical Therapist core stability exercises from https://www.pelvicexercises.com.au for strengthening your core to improve spine and pelvic stability.

Michelle guides you step by step through 3 basic core stability ball exercises. Core stability exercises aim to train the strength and control of the core muscles surrounding the trunk (including the deep abdominal and spinal muscles). Core muscles play an important role in supporting the joints of the spine and the pelvis.

Core stability exercises are often used in rehabilitation for injuries involving the back or pelvis. This is because with injury the core muscles tend to work less effectively and this can result in chronic or long-term back and pelvic injuries.

This video teaches you how to do 3 core exercises:

1. Seated knee lift on the exercise ball
2. Alternate arm and leg raise prone over the exercise ball
3. Ball bridge with legs raised over the exercise ball

Core Stability Exercise 1: Seated Knee Lift

This seated knee lift ball exercise trains the deep abdominal muscles for lower back and pelvic stability.

Starting Position
*Sit on the exercise ball with both feet flat on the ground
*Position your knees about fist width apart
*Lift the crown of your head towards the ceiling

*Gently activate your lower abdominal muscles by gently drawing the area below your briefs in towards your spine
*Maintain this deep abdominal muscle contraction as you raise one foot just off the ground
*Keep your body movements controlled and the ball stable throughout this exercise
*Lower your foot back down to the ground
*Relax your deep abdominal muscles and repeat this same action on the same leg for up to 10 repetitions at a time
*Repeat this core stability exercise using the other leg.

Core Stability Exercise 2: Alternate Arm and Leg Raise

This alternate arm and leg raise exercise trains the spinal and deep abdominal muscle for trunk and pelvic stability.

Starting Position
*Start prone over the exercise ball with both hands and feet in contact with the ground
Keep your spine straight with your chin tucked rather than neck extended position to reduce the strain on your neck
**NB This exercise can also be performed in kneeling as an alternative since positioning the ball under the abdomen can be uncomfortable for some women

*Gently activate your lower abdominal muscles by gently drawing the area below your briefs in towards your spine
*Maintain this deep abdominal muscle contraction as you raise one leg backwards off the ground no higher than your buttocks
*Keep the action slow and the ball controlled as you move your limbs
*Lower your foot back to the ground
*Progress this exercise if you felt stable and controlled during with the leg raise exercise; raise your opposite arm and leg off the ground
*Lower your limbs back to the ground and relax
*Repeat this action up to 10 times using the same arm and leg before repeating using the opposite arm and leg

Core Stability Exercise 3: Ball Bridge

Ball bridge exercise strengthens spinal and pelvic muscles for improved core stability.

Starting Position
*Start lying down on the ground with the exercise ball placed under your legs or specifically the lower part of your calves and your heels
*Commence with your feet apart – the closer your feet are together, the greater the challenge for your core muscles to work hard
*Your arms should be by your sides

*Slowly raise your body from the ground using your buttock muscles rather than the back of your thighs
*Try to keep the ball and your body movement controlled as you move your trunk
*Lower your body back down to the ground
**Rest briefly before repeating this exercise up to 10 times in a row

These 3 core stability ball exercises are general exercises designed to improve the support and control of the deep abdominal and spinal muscles. These exercises are not designed for specific injury rehabilitation but rather for women seeking general core stability ball exercises.

Please feel most welcome to leave your questions and comments below!

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21 Responses

  1. Trying some these exercises next time at the gym

  2. The first exercise doesn’t look straining like some exercises are you have to work up to do certain exercises and eat right

  3. deebriese says:

    Your simply the BEST

  4. Patra K says:

    I had a total hysterectomy 3 months ago, can I do these exercises?

  5. JesPlays Yt says:

    she talk to much but thanks

  6. Qatar Eats says:

    Hello, is it okay if I do these exercises parallel to the diastasi recti exercises?

  7. What a change from other YouTube instructors👍🏻 ball ordered and on its way. Thanks for sharing this information

  8. kyndal47 says:

    My mom got one because she’s pregnant🤰and I think It is fun so here I am

  9. Is it OK for someone who had a slipped disc L5 S1 3 yrs ago to use a rebounder? Or would you recommend indoor biking instead? Trying to decide between bellicon rebounder or Pelton bike. Thanks

  10. Bikini Fit says:

    Saweet i'm going to try these 🙂

  11. jen tape says:

    Wow i always love this workout very effective for me

  12. So gentle and effective! Very helpful, thank you 🙂

  13. Hi, I'm pregnant. Can i do these exercises? Thanks

  14. 1 2 says:

    Dude. I'm to fat to do these things lol I'm having a hard time

  15. Thank you Michel. l love your videos and your English accent. from Las Vegas,nv.

  16. Can you do this with prolapse

  17. SteppingEasy says:

    Can these exercises be done sitting on a chair rather than the ball.

  18. love it! Thank you Father for providing this people to teach it in you tube. You re a great provider!

  19. Hey, we're on the same wavelink! I get my participants to do all of these exercises too :).
    Good job.

  20. David Marks says:

    This will be great for me. Nice and easy and simple. Thank you

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