fbpx
 

Swiss Ball Core Workout

1A. PIKE

MUSCLES WORKED

Erector spinae, quadratus lumborum, obliques, recuts abdominis, triceps, pecs

Reps: 6-10

Rest: 30-60 secs

With your hands under your shoulders, rest your shins on the Swiss ball. Keep your arms fixed and use your core to pull your hips up in the air, without sagging at the waist and losing your back.Hold for a few seconds, then slowly roll back out while keeping your midsection strong.

1B. CRUNCHES

MUSCLES WORKED

erector spinae, quadratus lumborum, recuts abdominis

Reps: 6-10

Rest: 30-60 secs

Sets: 2-3

With your feet flat and your arms across your chest, slowly roll back over a stability ball until the back of your head is resting on the ball.

For stability, press your tongue to the roof of your mouth and keep it there for the whole of the set (seriously, it works).

Tuck your chin into your chest and squeeze your abs all the way up, until just your lower back and backside are left touching the ball.Keeping the tension throughout, begin to reverse the movement until the back of your head touches the ball again.

2A. HIP EXTENSION

MUSCLES WORKED

erector spinae, quadratus lumborum, obliques, glutes, hamstrings

Reps: 6-10

Rest: 30-60 secs

Begin with your hands and toes on the ground, your back in good alignment and your hips on the ball.

Now, lift your legs while keeping your arms straight.

Pause at the top and then slowly lower your legs to the start position.

Pause just before your toes touch the floor and then immediately go into
the next rep.

3A. CRAB WALK

MUSCLES WORKED

erector spinae, quadratus lumborum, obliques, recuts abdominis, glutes, hamstrings

Reps: 6-10

Rest: 30-60 secs

With your upper back and head supported on the ball, plant your feet and have your hips up in the air, with your arms stretched to the side.

Carefully begin to move your upper body and feet sideways, doing your best to keep your midsection, arms and feet from moving out of position.

Your shoulder will now be off the ball a little and your core will be working like crazy. Pause, then slowly shuffle to the other side. That’s one rep.

3B. PRONE LEG TWIST

MUSCLES WORKED

erector spinae, quadratus lumborum, obliques, recuts abdominis, pecs, triceps

Reps: 6-10

Rest: 30-60 secs

Sets 2-3

With your hands on the floor and your feet on the ball, slowly tilt your hips and feet from one side to the other and back to the middle. That’s one rep.

Most importantly, go slowly and keep your hips up.

4A. DEAD BUG

MUSCLES WORKED

erector spinae, quadratus lumborum, obliques, recuts abdominis, pecs, triceps

Reps: 6-10

Rest: 30-60 secs

Lie on your back with one arm and the opposite leg pressed either side of the ball (if you get this right the ball should be hovering above your midsection) and the other arm and leg hovering just above the ground.

Slowly bring the arm and leg up from the ground to the ball and switch them over, lowering the other arm and leg towards the floor.

Pause briefly and return them to the start position. That’s one rep.

4A. JACK KNIFE

MUSCLES WORKED

erector spinae, quadratus lumborum, obliques, recuts abdominis, pecs, triceps

Reps: 6-10

Rest: 30-60 secs

Lie on your back with one arm and the opposite leg pressed either side of the ball (if you get this right the ball should be hovering above your midsection) and the other arm and leg hovering just above the ground.

Slowly bring the arm and leg up from the ground to the ball and switch them over, lowering the other arm and leg towards the floor.

Pause briefly and return them to the start position. That’s one rep.

5A. BALL PASS

MUSCLES WORKED

erector spinae, quadratus lumborum, obliques, recuts abdominis

Reps: 6-10

Rest: 30-60 secs

While holding the ball, lie flat on the floor with your arms and legs long and just off the ground.

Slowly bring your arms and legs up at the same time and pass the ball to your feet.

Then take your arms and legs back towards
the ground.

Pause just off the floor, then return the ball to your hands and return to the starting position. That’s one rep.

5B. THE SAW

MUSCLES WORKED

erector spinae, quadratus lumborum, obliques, recuts abdominis, pecs, lats, triceps, delts

Reps: 6-10

Rest: 30-60 secs

Sets 2-3

Start with your toes on the ground and your elbows on the ball beneath your shoulders.

Keeping your hips up throughout, begin to slowly roll the ball away by pressing your elbows forward.

Pause briefly, then return to the starting position and go again.

Next Post

A Perfect Cocktail for your Virtual Happy Hour.

Wed Mar 25 , 2020
A simple cocktail for your virtual happy hour