Stability Ball Transfer
Lying ball transfer between hands and feet — combined trunk and limb coordination work.
Level: Foundation
Primary: Abs
Movement: Isolation
Tags: Balance / Stability
Type: Light Activity
Equipment: Stability Ball
Sports: Golf Gymnastics Swimming
Target muscles
The rectus abdominis drives spinal flexion. The hip flexors lift the legs. The shoulders and trunk pass the ball.
How to perform
Setup
Lie on your back with the stability ball held between the hands above the chest, arms and legs extended.
Execution
Simultaneously raise the arms and legs, transferring the ball from the hands to between the feet. Lower. Repeat, transferring back and forth.
Common mistakes
- Not lifting simultaneously.
- Going too heavy ball.
- Cutting the meeting point.
- Bouncing.
- Holding the breath.
Progressions and regressions
Regress to V-ups without ball transfer. To progress, work for time.
Programming notes
Combined trunk work. 3 sets of 10-12 reps, twice a week.
