Core Control on the Stability Ball

$19

Stop guessing on the stability ball.

Eight coached movements. One complete video. A four-week plan that teaches you where the ball goes, what stays still, how far to move — and what you should feel working.

One payment. No subscription. Train at home on your phone, tablet or computer.

What you get

The complete coached video (17 minutes) — streamed in your private course and split into lessons: ball sizing, controlling the ball and one lesson per movement
The illustrated guide — Start Here steps, one page per movement (setup checkpoint, cue, mistake and fix, feel, adjustment, transition), your routine, and the four-week plan
The four-week tracker — log every session and see what changed between Week 1 and Week 4

The 8 movements

Low Hip Crunch — a controlled curl, not a hip-driven sit-up
Rocking Abdominal — your feet steer the ball while your abs stay on
Side Twist — hips steady, rotate above the waist
Pelvic Thrust — drive the hips into one straight line and squeeze
Modified Superman — reach long with opposite arm and leg, torso steady
Hyperextension — a small, controlled lift back to neutral
Side Oblique — a short side curl without lifting your whole body
Stability Blaster — four learned patterns linked into one controlled sequence

Your routine: two rounds of all eight movements, about 15–20 minutes, two to three sessions a week for four weeks. Progress is earned through control — not by forcing more reps.

Who it's for

Adults who want a structured core routine at home
You have one stability ball (or will get one — sizing is covered)
You can get down to and up from the floor without help
You can sit on the ball with both feet down and keep basic balance

Not for: rehabilitation or medical treatment, advanced balance tricks, or anyone wanting a library of dozens of exercises.

Your coach

Scott Oaks. Retired firefighter. More than 35 years in fitness and human performance. Founder and creator of the LifeShaping METHOD™ and F.A.S.T.™ — Functional Anatomical Strength Training.

Scott teaches what he has lived. He built LifeShaping out of necessity, shaped by lived experience, learned experience and years of coaching. Everything he teaches rests on four steps: Recognition. Awareness. Ownership. Structure.

Learn the positions. Control the ball. Feel where the work is supposed to happen.

FAQ

Do I need a gym? No. One stability ball, clear floor space, shoes with good grip, and a wall nearby.

How long is a session? About 15–20 minutes, including setup, transitions and rest.

Do I count reps? No. Each movement is timed — 20 seconds in Week 1 up to 30 seconds by Week 4.

Can I watch on my phone? Yes. The video streams inside your course on phones, tablets and computers, and the guide is a phone-friendly PDF.

Is this a subscription? No. One payment of $19 gives you your own course login.

Is it safe for me? It's designed for generally healthy adults. If you have a medical condition, injury or are pregnant, check with your doctor before starting. Stop any movement that causes pain.

This program is for general fitness education and is not medical advice. Consult your physician before beginning any exercise program.

Core Control on the Stability Ball

$19

Stop guessing on the stability ball.

Eight coached movements. One complete video. A four-week plan that teaches you where the ball goes, what stays still, how far to move — and what you should feel working.

One payment. No subscription. Train at home on your phone, tablet or computer.

What you get

The complete coached video (17 minutes) — streamed in your private course and split into lessons: ball sizing, controlling the ball and one lesson per movement
The illustrated guide — Start Here steps, one page per movement (setup checkpoint, cue, mistake and fix, feel, adjustment, transition), your routine, and the four-week plan
The four-week tracker — log every session and see what changed between Week 1 and Week 4

The 8 movements

Low Hip Crunch — a controlled curl, not a hip-driven sit-up
Rocking Abdominal — your feet steer the ball while your abs stay on
Side Twist — hips steady, rotate above the waist
Pelvic Thrust — drive the hips into one straight line and squeeze
Modified Superman — reach long with opposite arm and leg, torso steady
Hyperextension — a small, controlled lift back to neutral
Side Oblique — a short side curl without lifting your whole body
Stability Blaster — four learned patterns linked into one controlled sequence

Your routine: two rounds of all eight movements, about 15–20 minutes, two to three sessions a week for four weeks. Progress is earned through control — not by forcing more reps.

Who it's for

Adults who want a structured core routine at home
You have one stability ball (or will get one — sizing is covered)
You can get down to and up from the floor without help
You can sit on the ball with both feet down and keep basic balance

Not for: rehabilitation or medical treatment, advanced balance tricks, or anyone wanting a library of dozens of exercises.

Your coach

Scott Oaks. Retired firefighter. More than 35 years in fitness and human performance. Founder and creator of the LifeShaping METHOD™ and F.A.S.T.™ — Functional Anatomical Strength Training.

Learn the positions. Control the ball. Feel where the work is supposed to happen.

FAQ

Do I need a gym? No. One stability ball, clear floor space, shoes with good grip, and a wall nearby.

How long is a session? About 15–20 minutes, including setup, transitions and rest.

Do I count reps? No. Each movement is timed — 20 seconds in Week 1 up to 30 seconds by Week 4.

Can I watch on my phone? Yes. The video streams inside your course on phones, tablets and computers, and the guide is a phone-friendly PDF.

Is this a subscription? No. One payment of $19 gives you your own course login.

Is it safe for me? It's designed for generally healthy adults. If you have a medical condition, injury or are pregnant, check with your doctor before starting. Stop any movement that causes pain.

This program is for general fitness education and is not medical advice. Consult your physician before beginning any exercise program.