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Stability ball hip crossover

The stability ball hip crossover increases rotational strength of the midsection. The exercise targets the core, hips, and lower back while also improving balance and stability.

Lie flat on back with arms outstretched to your sides. Bend your knees to 90 degrees and prop your lower legs on the ball.

Exhale and gently roll your legs to one side in a controlled manner. Pause, and then slowly roll to the opposite side as you inhale. Repeat.

22 thoughts on “Stability ball hip crossover

  1. Gonna try this one out. Thanks for sharing.

    1. You are welcome 🙂

  2. Chape,
    I have horrible at stability ball exercises. LOL. I am not sure why, maybe because all of them have something to do with balance (which over time I have lost a lot of). Something as simple as this, I could not have done as smoothly as you! great job!

    Shay-lon

    1. Hahaha you are a terrible liar! I bet you do better than me 😉
      I like stability ball exercises, super fun, and not only weight matters. Maybe I’m getting old 😀
      Hugs, Chape

      1. No, no, no, no. stability balls are one of my weaknesses in fitness among other things. LOL. I am the type where I will think “yes, I can do that, looks easy” then give it a try and my legs are all over the place. I love when you do videos because you look so content and never mess up ! hahaha.
        Yeah, we are both getting “old”, no spring chicken here!

      2. Haha, really? So, what’s your fav equip? The mat doesn’t count 😂
        I’m glad you like my videos, because trust me, they’re a mess 😆

      3. Haha! You should blooper videos, showing us your mess ups! I think that would be a comedy 😛 I am hoping to start video taping myself performing workouts at the gym, but I haven’t yet asked if that is allowed. I could do workouts at the house and video tape it, but I have no equipment right now. Blah.
        The mat, LOLOL Jk 🙂 Favorite equipment, eh? that is an interesting question. I don’t think I have one yet, I like using things that can be used to make the movement more advanced or add weight to the movement, and I like things that don’t take up a whole lot of room. I haven’t used everything the fitness world has to offer but I am sure one day I will have made my decision in my “go to” equipment.

      4. Hahahahaha!! Great idea, but I have to dissapoint you. Some kind of natural skills show up when I´m in front of the camera Lol. Funny true story: A friend of mine works as TV director at a local TV. I asked him to record me the very first time. We recorded 20 exercises in 10 minutes with no cuts. At that point he stopped and told me: “Chape, you´ve done this before or this is not normal. I haven´t had to stop a single time!”. Now, I record myself because it´s not a big deal 🙂
        I hope you start soon with your videos, and your gym allows you to record there! In my country is a problem. Also, I need permission from anyone at the gym who appear (or could appear) on tape, because gyms are semi-private spaces. A headache :/
        Btw, I love dumbbells… if you haven´t noticed yet, lol
        Have a great weekend!
        Hugs

      5. Really? Wow, so you went from having someone record you to recording yourself? I thought about having someone else record me too, but it will be a chore, I may not be as good, I will definitely aim for perfection haha! Gotta catch my good side :P:P

        Yes, the whole gym is a private area is why I think I need to ask my gym too, it kinda sucks but I understand, although if people think about it, they will be the famous person in the background LOLOL I never thought about asking people who could appear in my video for permission, I may have to ask people too, I will have to look into that thanks for that heads up. I did notice you like dumbbells, they are very useful in almost every exercise 😛
        Have a good weekend as well Chape, thank you.
        Hugs, Shay-lon

      6. Yes, I´m that boring 😀 Honestly, the exercises are easy enough to do them right the first time LOL
        I hope you don´t need as much permissions as we need here, it´s a nonsense 🙂
        Hugs, Chape

      7. Boring? Never 😛 what is this boring you speak of, pft. Chape is never a bore.
        You do choose sane exercises, LOL the less of the extreme ones.

      8. Hahaha, Thanks!! You´re very kind 😀

  3. I don’t have a ball myself, but I’m gonna try this when I next get to use one.

    Thank you.

    1. You are welcome 🙂 With no ball is harder. I like these balls because we can do a ton of exercises much easier, but still efective 😉
      Hugs!

      1. Cheers!…I must get one of them balls…

      2. You won’t regret it 😉

  4. Great post! I learned this exercise in physical therapy after tearing tendons in my lumbar region (also have several bulging disks). I’m no spring chicken either. But this is a great advanced level exercise especially for people who suffer low back pain. Correct body posture is vitally important, breathing and starting slow with just a few reps to begin with, then adding more each day. Bam! Oh wait! Y’all saw the video. Excuse the rant. :>

    1. Thank you so much for sharing your experience with this exercise!! Extreme exercises are cool to watch, but trying them at home is another story 😀 I’m fan of easy and effective exercises so, I don’t get myself into trouble either 😀
      Hugs, David

      1. Thanks for being so gracious, David. Is it Manic Monday?

      2. Thank you 🙂 and definetely I’m missing something here, Manic Monday? I’m listening the song but I don’t get it :$

  5. You’re fine. It’s an old (bad) movie line.

    1. Ah, ok 😉

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