4 Minute Core & Leg Stability Ball Workout

Learn a quick core and leg stability ball workout that builds strength from your calves to your shoulders in four minutes. The only thing you need is (you guessed it) your stability ball. Turns out it's useful for more than just a chair alternative during a long workday!
We'll explain each exercise and what it does. Then, you can follow along with the timed circuit.
This routine isn't focused on pain like many of our other videos. Instead, we're strengthening muscles and focusing on integrating your core with common movements, such as raising your arms overhead.
If you found this video helpful and want more quick routines like this, let us know in the comments! Click those like, subscribe, and notify buttons because you'll learn something new each week to keep moving freely and without pain.
IN THIS VIDEO
00:00 - Intro
00:57 - Overview & exercise benefits
03:00 - Kneeling Balance
03:42 - Rotating Leg Raise
04:24 - T-Lateral Roll
05:02 - Rollback
05:44 - Bulgarian Split Squat
07:06 - Sitting Balance
07:46 - Workout summary
08:28 - Next steps
RESOURCES AND LINKS MENTIONED
Why Your Knee Pain Might NOT Be a Knee Problem! (6 Examples): • Why Your Knee Pain Mig...
INSTANT RELIEF from Lower Back Pain and Stiffness (4 EASY Exercises!): • INSTANT RELIEF from Lo...
Precision Movement - Which Course is Right for You?: www.precisionmovement.coach/s... - Whether you've got chronic pain that you haven't been able to fix despite your best efforts or you're an athlete looking to improve your mobility for your sport, we take pride in delivering efficient, effective programs to help you get back to and keep doing the active things you love.
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@PrecisionMovementCoach]

Video highlights:
00:57 - Overview & exercise benefits
03:00 - Kneeling Balance
03:42 - Rotating Leg Raise
04:24 - T-Lateral Roll
05:02 - Rollback
05:44 - Bulgarian Split Squat
07:06 - Sitting Balance
07:46 - Workout summary
08:28 - Next steps

[@Dfmarq]

Love it Eric! I like these type of videos in which you expose different ways to train the core. As you are an expert in healthy movement patterns, when you watch these videos you know that the healthy movement patterns are taken care of and can focus on working the core effectively and safely to get that 6 pack. More videos like this in which you train the core Coach E. Great Stuff!

[@PrecisionMovementCoach]

That is a great testimonial....much appreciated :)

[@delindacurtis6344]

I purchased your lower limb mobility early in the summer to help with knee recovery. I absolutely look forward to every single video you put out. You challenge me to heal ‘smarter’ and to work both harder and more effective for my active lifestyle. Much thanks for giving me confidence and healing!

[@PrecisionMovementCoach]

Thanks so much for following along and for trying out the content.
We really appreciate the trust that you have placed in us :)
- Coach Joshua, Team PM

[@lynnbjorklund174]

Thanks, I found that to make the exercise easier, safer, or even possible, for me I used a wall for the knee and butt balance so that one dimension of movement was eliminated and then over time could do it without the wall.

[@PrecisionMovementCoach]

Nice modifications and great progress!

[@fredsmith1391]

Thank you for sharing these exercises.

[@PrecisionMovementCoach]

You are welcome :)

[@jaykaysr9225]

Good stuff Coach E....thank you....more like this please, sir!

[@PrecisionMovementCoach]

You are welcome and more is coming :)

[@marlashoom1024]

Keep these workout videos coming!! Love them!! Thank you!! 🙏🏼

[@PrecisionMovementCoach]

Will do!

[@ohagi]

Oooh I tried this circuit for a minute each and let me tell ya, it was a good burn 😆. I also felt better in my shoulders with the rollout exercise. More stability workouts pls 😁

[@PrecisionMovementCoach]

Nice work and will do!

[@vinapatel8265]

You are the Best Eric.

[@PrecisionMovementCoach]

Wow, thanks!

[@magosiabe9105]

Seems great 🙂 Would it be suitable for someone with mild scoliosis?

[@PrecisionMovementCoach]

For sure!

[@OliV777]

Thanks for these Coach E! I thought I have a fairly strong core, but had some lower back pain on the left side with the rotating leg raise. Feels like my hip flexors and obliques on that side are so much weaker, and my body didn’t like going to the left. Any exercises you could recommend to build this up safely and address the imbalance / weakness? Bird dogs?
Thanks so much for all the great content!

[@PrecisionMovementCoach]

Hey!
Grab the ROM Coach app and do the assessment. It will generate recommended routines that will help you to address the root causes of your weak links:
www.precisionmovement.coach/rom-yt
Let us know if you need any more assistance :)
- Coach Joshua, Team PM