Have you ever worked out with a swiss ball?
We’ve launched our own Master of Muscle fitness ball, the Core Crusher, and we wanted to give you our top 10 core crushing swiss ball exercises to try.
Exercising using a stability ball is a great way to work lots of different muscles at the same time. It’s also the best way to get those killer abs that you’ve always dreamed of.
Scroll down and take a look at our Top 10 Core Crushing workouts!
1. The Rollout
Rest your forearms on the swiss ball and extend your legs behind you.
Brace your abs and roll the ball forward as you extend your arms and hips.
When you’re about to lose tension in your abs, roll yourself back.
2. The Push-Up
Lie with your abdomen on the fitness ball and walk your hands forward on the floor until the ball rests under your thighs. Pull your navel in towards your spine whilst bending your elbows.
Lower your upper body to the floor. Hold this position for three seconds and then push up so your elbows are straight but not locked. Keep your head in line with your spine and keep your abs engaged.
Start with 5 reps, working up to 15. Once you’ve mastered 15, rest for one minute and then do a second set.
3. The Overhead Ball Squat
Complete a traditional squat whilst holding the stability ball with your arms extended overhead.
This engages the shoulders and deltoid muscles through adding weight while keeping the torso in an upright position.
4. The Shoulder Curl and Press
Hold the ball out in front of you with your feet hip-distance apart.
First, with your arms straight, bring the ball up and move from side to side.
Next, bend your elbows and bring the ball down before pushing it up again.
Return to the starting position and repeat 15 times.
5. The Ball Leg Curl
Begin on the floor, lying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended, your ankles are on top of the ball. This will be your starting position.
Raise your hips off the ground, keeping your weight on your shoulder blades and feet.
Flex your knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.
6. The Back Extender
Lay your stomach on the ball and find stability by spreading your legs wide and planting your toes on the floor.
Bring your arms in front of your ball, make fists, and point your thumbs out to the sides.
Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball, and lift the arms out wide.
Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs. Complete 2 sets of 12 to 15 reps.
7. The Ab Crunch
With your lower middle back firmly against the top of the swiss ball and your hands behind your head, slowly extend backwards beyond 180 degrees and then powerfully crunch upwards, holding the contraction for 1 second.
The movement should be slow and deliberate, with your back remaining in contact with the ball throughout.
7. The Incline Push-Up
Place your hands about shoulder width apart on the swiss ball, with your fingers pointing out to the sides.
Step back to you are in an incline push-up position.
Lower your chest as close to the ball as you can. Pause, then push back up.
9. The Moving Plank
Get into a plank position, resting your forearms on the swiss ball.
Roll the swiss ball forwards and backwards for 30 to 60 seconds, moving with it.
Rest for 30 seconds, before rolling the ball in a clockwise direction for 30 seconds.
Immediately follow this by moving in an anticlockwise direction for another 30 seconds and rest again.
This concludes one set. Try to perform 1-2 more sets.
10. The Wall Squat
Find an empty wall space and place the stability ball between the wall and the middle of your back (just below the shoulder blades and above the hips).
Stand with your feet flat on the floor, shoulder-width apart and positioned several inches in front of your torso, which should now be leaning on the ball.
With your chest tall and your hands clasped in front of you, slowly lower into a squat position with the upper-thighs parallel to the floor.
Make sure your knees don’t extend beyond your toes and keep your posture tall by engaging your core muscles. Press your weight against the stability ball
Slowly roll back to the starting position to complete one rep. Repeat this 15 times.
Try these exercises and let us know what you think! Do you have any top swiss ball tips? Let us know through our social media accounts!