Stability Ball Hand To Feet Pass

In the never-ending quest to keep core exercises fresh, stability ball hand to feet passes are nice because they allow you to concentrate on the movement of the stability ball rather than the burning sensation of your abs.

Exercise Instructions

For this exercise, also called a hand to feet ball pass, you’ll need a mat and a stability ball.

1. Lying with your back on the ground with your body fully extended, hold the ball in your hands above your head.
2. Next, begin to lift your legs towards your body and at the same time bring your arms and the ball to meet them. Your shoulders should come vertically off the floor. In other words, simply bring the balance ball toward the middle of your body.
3. Grasp the stability ball between your feet and lower it back to the floor, stretching out your lower abs and bringing your arms back up above your head.
4. Then do it in the opposite direction, passing the ball back from your feet to your hands. It’s easier than it looks and so much fun. Repeat for the required number of repetitions.

Exercise variations (more difficult variations)

Sandbag hand to feet pass

The goal here is to never let your feet and arms touch the ground. That way you hold constant tension in your working muscles during the entire set.

1. With the sandbag in your hands, sit on the ground with your arms and legs off the ground. This is your starting position in this variation of an exercise.
2. Slowly extend your arms behind your head and lower your legs toward the ground. Stop your descent as your arms and legs are fully extended and an inch from the ground.
3. Sit back up and transfer the sandbag to your legs.
4. Perform the same movement back down and up to complete the rep.

Medicine ball hand to feet pass

When the medicine ball is too heavy, your motor skills and stamina decline resulting in poor form and technique that can eventually lead to injuries. Therefore, pick lighter ball and always insist on the correct form.

• Lie on your back, holding a small to medium size medicine ball in your hands above your head.
• Keeping your lower back pressed toward the floor, simultaneously raise your arms and legs until they are above your torso, and transfer the ball from your hands to your legs.
• Lower your hands and feet toward the floor again, this time holding the ball with your feet. This is 1 rep. Perform 8-12 reps.

Muscles engaged

The stability ball pass has the advantage of working some of your hip and leg muscles as well as your abdomen/core. By pushing your feet together to hold the ball, you will work your hip adductors as well.

Benefits

• Strengthens the lower back and abdominals
• Engages the core stabilizer muscles
• Improves torso stability

Replacement Exercises

Try these other core exercises.

• Standing cable woodchopper
• Swiss-ball rollout
• Hanging toes to bar
• Ab wheel rollout
• Side plank
• Hanging knees to elbows
• Swiss-ball pike
• Swiss-ball jackknife
• Hanging windshield wiper
• Plank
• Superman & prone cobra

If you think your core is strong enough, it’s time to discover the three most efficient core exercises you’ll ever try – real core killer exercises.

Closing thoughts

Stability ball hand to feet passes are unique way to strengthen your core muscles while stretching your hamstrings and back muscles at the same time. In this exercise you simply pass the stability ball back and forth between your hands and feet. This unique motion causes you to both flex and stabilize your abdominal muscles. While doing so, your legs get a great hamstring stretch and your back does the same. If you learn how to do stability ball hand to feet pass correctly you will definitely feel your abs the next day.