Swiss Ball Core Exercises

The abdominal region or muscles of the core area tend to be especially resistant to toning efforts. Aerobic conditioning is important as it burns the fat that layers muscles. In addition, engaging in regular, effective strength-training exercises that work all abdominal complex muscles is essential for achieving a trim, toned tummy. Using an inflatable Swiss ball engages more muscles and enhances the effectiveness of core exercises.

Swiss Ball Crunches

The abdominal crunch on an exercise ball is particularly beneficial for the rectus abdominis. Sit on an inflated exercise ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominals raising your torso to no more than 45 degrees. Hold and return to the starting position. For increased difficulty, move your feet closer together. Next perform oblique twists. Crunch forward and lift your shoulder blades off the ball. As you get about halfway up, twist your body to one side. Hold for a moment, then uncurl and untwist your body as you lower yourself to the starting position. Complete three sets of 12 to 15 repetitions; one set of regular crunches and two sets of alternating oblique crunches.

Swiss Ball Passover

Lay down face-up on an exercise mat. Press your lower back to the floor. Place a Swiss ball between your ankles on the floor. Keep your legs straight but your knees slightly bent. Lift the ball straight up toward your center. At the same time reach your arms up to grasp the ball, but keep your head on the floor. Pass the ball to your hands and lower your legs back to the floor while you extend the ball over your head to touch the floor behind you. You've completed half of the exercise. To finish, reach your arms up with the ball and pass it back to your ankles. Lower your legs until they almost touch the mat. The complete passover is one repetition. Repeat 12 to 15 times. Complete two to three sets of this exercise.

The Plank

Also known as the Prone Iso-Ab, this is a stabilization exercise. Stabilization exercises involve little motion but improve functional capacity and enhance muscular endurance. This exercise strengthens all abdominal musculature. Performing it on a Swiss ball increases the intensity. Instead of lying face down on the floor with your feet shoulder-width apart and forearms on the ground as you would with a traditional plank, place your forearms on a Swiss ball instead. Draw in your abdominal muscles and activate your gluteal muscles. Hold this position, forming a straight line from head to toe, resting only on your forearms, which are on the ball, and toes. Try to keep the ball from rolling to the side. Hold for 10 seconds to start. Increase time of hold as you get stronger. Slowly roll to your knees and relax. Repeat. Complete three sets.