Core Strength Swiss Ball Workout
To help you reach your weight loss goals,
strengthen your core abdominal muscles and take care of your back, we've
put together some Swiss
Ball workouts which can be done anywhere, anytime.
This Core Stability workout includes exercises for your abdominal and core stabilizer muscles.
Beginners should perform each exercise for 1 to 2 sets of 8 - 12 repetitions before moving on to the next exercise in the sequence. As you get stronger, try performing 3 sets of 10 - 15 repetitions of each exercise.
We recommend that you consult your doctor before beginning any new exercise program.
Stabilizing Leg Raise
Purpose: Strengthen stabilizer muscles and improve balance.
Technique: Sitting tall on the ball, feet hip width apart and arms by your side, straighten one leg to knee height and hold for 5 seconds before lowering back to the floor. Perform 10 times for each leg.
Tip: Keep your back straight and tummy muscles tight throughout this exercise.
Purpose: Strengthen all core muscles.
Technique: Lay on the ball so your head and upper back are well supported, hands on hips. Shift your weight slowly and carefully to one foot, then raise the other foot to knee height. Hold for 5 seconds and then change legs.
Tip: If you find this exercise too difficult, simply hold the start position for up to 60 seconds without raising your feet.
Purpose: Strengthen the deep ab muscles.
Technique: Kneel with the ball in front, hands on top of the ball. Tighten your abs and butt and slowly roll the ball forwards until your forearms are leaning on the ball. Hold for 10 seconds. Roll back into the starting position.
Tip: Your upper body should remain straight during this exercise. Arching the back takes pressure off the ab muscles and puts the lower back at risk.
Purpose: Strengthen inner and outer ab muscles.
Technique: With hands on the floor and feet on the ball, assume the plank position with back straight. Tighten abs and roll the ball in by bringing your knees under your hips. Slowly roll the ball back into the plank position. Repeat for desired number of reps.
Tip: Keep your back straight, with hips in line with shoulders. Don't try this exercise if you are injured or new to exercise.
Opposite Arm and Leg raise
Purpose: Back strength and balance.
Technique: Lay forward over the ball, feet and hands on the floor. Draw your belly button in and slowly raise one leg to hip height and the opposite hand to shoulder height. Hold 5 seconds and lower hand and foot. Repeat with opposite arm and leg.
Tip: Keep your neck in a neutral position throughout by looking at the floor at all times.
We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.
And remember to consult your doctor before beginning any new exercise program.