The beauty for us personal trainers and gym bunnies is that a Swiss Ball is a relatively inexpensive piece of kit challenges your core at all times.
With a Swiss Ball, it helps you stabilise and strengthen those deep essential inner-regions by using balance.
Before you begin, first ensure must you select the right ball size for your height and ensure that the ball and surface area is safe.
BALL SIZE
Your height Ball height
< 160cm – Junior 45cm
160 – 175cm – Small 55cm
175 – 195cm – Medium 65cm
195cm + – Large 75cm
Exercise for your Core
PLANK: Muscles worked – Abs & Erector spinae
Start by placing your forearms on your SB. Elbows should be placed so that your arms and torso form a 90-degree angle, and your body should form a straight line from your shoulders to your ankles
Brace your core by contracting your abs and squeeze your glutes
Hold this position while breathing deeply to the required time.
SIDE BEND: Muscles worked – Oblique’s, Erector Spinae, Quadratus Lumborum
Sit with your hip on the ball just below half-way top and middle of ball then with leg further away from the wall near upright (for added support) and take the other leg behind wedged to the ground and wall.
Let your body fall over the ball with body facing forward, hands by side of your head slowly raise youir body to an upright position, pause.
Keeping the hips and legs still, bend the torso over back to the start
Ensure you keep a good posture throughout this exercise.
HYPER EXTENSION: Muscles worked-Erector Spinae, Multifidus
Start with your feet secured
Extend up through the hips to a parallel position, then pause
Perform this slowly and return to the starting position under control.
Try these exercises as they will spice up your current programme as well as giving your core a challenge.
