As we all know by know, the stability ball adds an extra level of difficulty to basic movements, such as the plank. Adding a reverse curl creates dynamic movement. So, make sure you’ve got your basic kinetic chain working before you add the momentum of the curl.
Get in a push-up position (or plank): roll out on the ball until your legs are the only thing on the stability ball. Try the plank first and find your balance. Also challenge yourself to find the “sweet spot” between your thighs and lower shin: where you are still a little shaky, but able to hold the plank.
Now for the reverse curl. From the push-up position, begin to tuck the knees in. The ball should roll with you, until your feet are curled beneath you. The less leg contact with the ball, the harder it is to control this movement.
Try to keep your wrist, elbows and shoulders in line, and hips lifted. Focus on pulling that navel into your spine as you bring knees towards the chest. Exhale as you contract, inhale on extension. Take it slow and really feel your core working to bring the ball inward, not just your legs.
Time to take it a step further, if you have mastered the curl. Just like you would do a downward dog in yoga, we’re pulling everything in and then releasing slowly out over the top. Big inhale, exhale as you pull in. Keep your legs straight rather than tucked in. Instead of bringing your knees to your chest, you bring your toes in. This is also called a “pike.”
Shoot those hips up towards the ceiling. Try to create one long line with a slight bend in all your joints and release. Your breathing will start to pick up her as you start to really work, trying to control all that momentum.
Work it to fatigue, 10 to 12 reps would be the maximum goal with that exercise.