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Using circle ball drills for core stability and strengthening adductors

This is a great exercise for engaging the low abdominal muscles and the adductors at the same time. While lying on your back, bend at the waist and straighten the knees. Place a soccer ball between your ankles and do 20 circles clockwise and 20 counterclockwise. Keep the circles small and the speed at a slow pace. As you get stronger, you can make the circles bigger. The key to making this exercise effective is to use the low abs and not the lumbar muscles/low back to control the circles. If you are using your abs then your low back will remain in contact with the ground. See the examples below on how to properly do the exercise and one on how not to. 

Proper Form


Inproper Form


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