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

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.

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.

Single leg wood chop

A balance variation of the standard wood chop exercise. Stand on one leg and shift your weight on that leg. Tighten up your core as you lift the other leg up. The leg you are standing on bring the dumbbell to the side of the thigh and lift the weight up in an angle above the opposite shoulder. Repeat on the other leg.

Side Ups

A great way to train your obliques and strengthen your core. Keeping the reps to 15 will ensure that you will have a small waist instead of wide. Keep core training to only 3 times a week. Training your core everyday and adding too much weight to your obliques will only keep your waist wide because you won't allow it to rest and will make you oblique muscles grow. Each muscle ground needs at least 24 hours of rest.