An Effective 15 Minute Core Ball Exercise Workout
The core can be exercised using the Swiss ball very effectively. The core is the stabilizing force for the body; it supports the body and needs proper exercise for strength and endurance. There are many exercises that can be used to strengthen the core, but this simple and effective 15 minute core ball exercise workout performed 3-4 times a week will work wonders.
Note: Before starting any exercise program consult a professional and be sure to warm up before you begin.
Core Ball Exercise Workout #1 : Swiss Ball Roll Out
The Swiss ball roll out is an excellent exercise for developing torso strength and pelvic control without putting the spine in a position that could cause pain or injury. To start out with the elbows bent and forearms resting on the ball. Roll the body out and extend both your arms and legs while keeping the spine aligned. Only roll out as far as you can without losing the alignment of the spine.
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As you progress into more difficult levels, raise the torso and straighten the arms in the process of rolling. I find this one of the best core ball exercises.
Core Ball Exercise Workout #2 : The Reverse Swiss Ball Roll Out
The reverse rollout uses a stationary object to hold onto while rolling in a reverse motion instead of a forward motion.
Core Ball Exercise Workout #3 : The Swiss Ball Crunch
The Swiss ball crunch is a variation of the crunch. Using the Swiss ball to do a crunch increases core strength and endurance. Lie on your back on the Swiss ball. Place you feet flat on the floor with knees bent. Put your hands about your head and using the stomach muscles pull your body into a crunch position, almost sitting up. Hold for a few seconds then slowly lower yourself back down.
Core Ball Exercise Workout #4 : The Vertical Crunch
Start out with a stable bench or other object next to the Swiss ball. Lie with your back on the ball and use the bench or other stationary object behind you for stability by holding onto it with your arms behind your head. Raise your legs with your knees bent until they come above your hips. Next, pull your knees inward as if coming toward your eyes. Release slowly and go back to the starting position. Hold the back stable and keep the core muscles contracted throughout the movement. This is a great strength building core ball exercise.
Core Ball Exercise Workout #5 : Swiss Ball Jackknife
This is a more advanced version of the reverse plank. Position yourself with your shins on the ball and your hands on the floor in front of you. Next, pull the ball towards your upper body by bringing your knees in towards the chest area. Push the ball back and straighten the legs to return to the starting position. The key is to hold your back flat and straight and to pull the stomach muscles in throughout the movement.
Core Ball Exercise Workout #6 : Ball Rotation
A great core ball exercise for strength and definition, the ball rotation works the internal obliques, external obliques and the quadrates lumborum. Lay on the floor on your back with your knees straight. Place the ball between the lower legs. Rotate from side to side using the hips as if to lower the ball to the ground. Focus on keeping the back flat during the movement. Go as far as comfortable from side to side.
There you have it, a simple but effective core ball exercise workout that will help to both strengthen and tone your core and abs.
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Tagged with: ab equipment • abs exercise workout • ball core stability • core abs workout • Core Ball Exercise • core strength workouts • crunches • swiss ball exercise • swiss ball exercises
Filed under: Abdominal Equipment • Abdominal workouts • Burn the Fat
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