6 Awesome Core Exercises with a Swiss (Stability) Ball

         A Swiss (stability) ball is essential for core training and strengthening. The Swiss ball provides an unstable environment which forces your core to work harder because it has to execute the execise and keep stable at the same time. The burns more calories and trains the core better than stable exercises of abdominal machines. 

People of all ages do not realize the importance of core training and strength. It keeps you from losing your balance, prepared for heavier lifting and reduces the chances of injury. Here are some examples of Swiss ball exercises you can use to change up your core training workouts.

Swiss Ball Crunch

Swiss Ball Tucks

Ball Double Side Leg Lifts

Swiss Ball Twists

Swiss Ball Back Extensions

Swiss Ball Alternating One Leg Crunch

 

 

At Home Body Weight Leg, Glute and Abs Workout

Jump Squats

3 - 4 Sets

15 - 12 Reps

Walking Plank

3 - 4 Sets

8 Reps Leading with Right Arm

8 Reps with the Left Arm

One Leg Squat to Box

3 - 4 Sets

15 Reps Each Leg

Side Plank Lifts

3 - 4 Sets

15 Reps Each Side

One Leg Stiff Leg Deadlift

3 - 4 Sets

12 - 15 Reps

Hanging Scissors

3 - 4 Reps

12 - 15 Reps

Ball Leg Circles

3 - 4 Sets

24 Reps Forward Circles

24 Reps Backward Circles

Bridge

3 - 4 Sets

45 sec. - 1 min. 

One Leg Calf Raise

3 - 4 Sets

15 - 20 Reps Each Calf

Workout from Home Quarantined Calesthenic Workout III

Total Body Calesthenic Workout III

Walking Push Ups

Beginners: Can be done side to side

3 - 4 Sets

12 - 15 Reps

V Ups

Beginners: As long as you get your torso and legs off the ground 5 inches

3 - 4 Sets

12 - 15 Reps

Inverted Row

3 - 4 Sets

Maximum Reps

Side Plank Twists

Beginners: Can be done on the knees with the legs bent 90 degrees

3 - 4 Sets

15 Reps Each Side

Box Jump Squats

Beginners: Can be done as Forward Jump Squats without box

3 - 4 Sets

12 - 15 Reps

Back Extension

3 - 4 Sets

15 Reps with a 15 sec HOLD on the LAST Rep

Walking Plank

3 - 4 Sets

12 - 16 Reps

One Leg Stiff Legged Deadlift

3 - 4 Sets

12 - 15 Reps

Plank with Dumbbell Row

Beginners: Can be done on the KNEES

3 - 4 Sets

12 - 15 Reps

Total Body Calesthenic Workout II

Keep your fitness during quarantine by doing simple bodyweight exercises!

Decline Push Ups

3 - 4 Sets

Maximum Reps 

Can be done on the knees for beginners

Boat

3 - 4 Sets

45 sec - 1 min.

Beginners start with the knees bent and the heels on the floor

Box Frog Jumps

3 - 4 Sets

12 - 15 Reps

Can be done without the box and jumping in place instead

TRX Back Row

3 - 4 Sets

Maximum Reps

Alternative exercise: Inverted Row

Side Ups

3 - 4 Sets

15 Reps

One Leg Squat to Box

3 - 4 Sets

12 - 15 Reps

Incline Push Ups

3 - 4 Sets

Maximum Reps

Bird Dog 

3 - 4 Sets

45 sec - 1 min each side

Execute without the Bosu Ball

Swiss Ball Total Body Workout 🏋🏽‍♀️

 Swiss Ball Total Body Workout 

Swiss Ball Dumbbell Chest Press

4 Sets

10 - 12 Reps, Heavy Weight

Swiss Ball Weighted Crunch 

4 Sets

12 - 15 Reps, Moderate Weight 

Swiss Ball Dumbbell Squats

4 sets

15 - 20 Reps

Swiss Ball Dumbbell Wide Row

4 Sets

10 - 12 Reps, Moderate Weight

Swiss Ball Bulgarian Split Squats

4 Sets

12 - 15 Reps, Each Leg

Swiss Ball Russian Twist 

15 Reps, Each Side with Moderate Weight

Swiss Ball Dumbbell Chest Flys

4 Sets

12 - 15 Reps

Swiss Ball Back Extensions

4 Sets

12 - 15 Reps, Last rep hold torso up with a 10 - 15 sec hold

Swiss Ball Single Leg Curl

4 Sets

12 - 15 Reps, Each Leg

Beginners can use both legs at the same time

Swiss Ball Reverse Plank

4 Sets

45 sec - 1 min hold

Legs and Abdominal Workout

Legs and Ab Workout

Hack Squat

3 - 5 Sets

Hypertophy:

 Heavy Weight & 8 - 10 Reps

Lean & Toned:

Light Weight & 12 - 15 Reps

Bench V-ups

3 - 4 Sets

High Reps: 12 to 15 

DB  Split Lunges 

3 - 4 sets

High Reps: 12 - 15 Reps

Side Ups

3 - 4 Sets

High Reps: 15 - 20

One Leg Ball Leg Curls

3 - 4 Sets

High Reps: 12 - 20

Decline Crunch

3 - 4 Sets

Low Reps: 8 - 10 

Calf Presses

4 - 6 Sets

Heavy Weight and High Reps

12 - 15

Abdominal and Core Workout

Ab and Core Workout

3 - 4 Sets 10 - 15 Reps

Cable Crunch

10 - 15 Reps

Swiss Ball Dumbbell Russian Twist

12 - 15 reps

Hanging Scissors

30 sec - 1 min.

Superman aka Back Extension

30 sec. - 1 min.

Exercises for Abs and Glutes

Legs, Ab and Glute Workout

Abs: 3 - 4 Sets

Boat
 30 sec - 1 min

Windshield Wipers 
3 - 4 sets
15 reps

Bridge

3 - 4 Sets

 30 sec. - 1 min.

Legs and Glutes:

Seated leg press 

4 sets 
8 - 10 reps

Reverse Slider Lunges

3 - 4 sets/12 - 15 reps

Glute Kickbacks with Bench

3 - 4 sets
12 - 15 reps

Abdominal Workout

Abdominal Workout

• Weighted Decline Crunch: 3 to 4 sets
• Flat, Tight Stomach
• Light Weight
• High Reps: 15 - 20
• Develop a six pack: 
• Heavy Weight
• Low Reps: 8 - 10

Side Ups: 3 to 4 sets

• High reps: 15 - 20

Flutter Kicks: 3 to 4 sets

• Timed: 30 sec. to 1 min.