Core balls, more commonly known as Swiss or stability balls, are popular tools for training the abs and muscles of the core. The roundness of the inflatable core balls make them ideal for core training because the core muscles are responsible for stabilization of the spine and torso. Just as sitting down is less taxing for your balance than standing on one foot, controlling a core ball during exercise is more difficult than exercising without it because of the added instability.
Plank Pike-Up
The plank pike-up exercise utilizes all the muscles of your core but the lower back and abs are emphasized. Unlike when doing a plank exercise on the floor, the plank pike-up has you balancing on a ball. Your hands are on the ball but your feet are on the ball with your torso face down. This creates a challenge for your core just to stay in position. Your arms are straight with your hands shoulder-width apart on the ground and your legs are straight with your shins on the core ball in the starting position. The spine is straight with your body parallel to the floor. To do the pike-up, lift your hips toward the floor and roll the ball forward until the tops of your feet rest on the ball. Return to the starting position to complete the exercise.
Abdominal Ball Raise
The abdominal ball raise emphasizes the muscles of the abs in what is basically a reverse crunch core exercise. The thighs and rest of the core also work as you attempt to hold onto a ball while doing the abdominal ball raise. Begin lying on your back with your arms relaxed at your sides. The neck, shoulders and arms remain touching the ground at all times. Hold a core ball with your legs by squeezing the ball between your calves and hamstrings. Your legs are hip-width apart and your feet are flexed. The bottom of the ball touches the floor and your lower back is pressed flat in the starting position. Next, raise the ball toward the ceiling but leave your upper body on the ground. To make this exercise more difficult, slowly curl your lower back up into the air to bring your knees toward your head. Lower the ball back to the floor slowly as well.
Side Exercise
The side exercise works your body in a sideways position. The glutes, lower back and abs are called into play to stabilize your body as you balance sideways on your hip bone. The outer and inner thighs work hard to perform a double-leg lift with the core ball too. To begin, lie on your right side with your legs straight. Hold a core ball between your shins. Prop your upper body onto your right forearm and squeeze your abs and glutes. You should feel your right hip bone pressing into the floor. Use a mat for comfort if you like. Then, squeeze the ball and lift both legs toward the ceiling. Do not roll back onto your right glute; stay perfectly sideways. Bring your legs back to the floor to finish one rep. Perform an equal number on both sides.
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