Core stability involves working the muscles that are found in the center part of your body. Sometimes, these muscles are referred to as the "powerhouse." The main muscles of the core include the rectus abdominus, obliques and erector spinae. In layman's terms, these are the muscles of your stomach and lower back. By creating better core stability, you can improve your sport performance, reduce your chances for injury and perform daily activities with more finesse. Using a Swiss ball to do exercises forces you to contract multiple core muscles with every movement due to its unbalanced nature.
Opposite Arm and Leg Raise
Opposite arm and leg raises work your core muscles, butt and shoulders simultaneously. Lie across the ball on your stomach with your hands and toes on the floor. Steadily raise your right arm in front of you and your left leg behind you until they both parallel the floor. After holding briefly, lower them down and repeat with the opposite side. Continue going back and forth until you have completed 12 to 15 repetitions.
Back Extension
Back extensions target your erector spinae. Lie face-down on the ball with your hips near the top, your feet braced into a wall and your hands on the sides of your head. Slowly lower your body down over the ball and lift up by contracting your lower back muscles. After holding for a second, lower back down and repeat for 12 to 15 repetitions. You can incorporate your obliques into the exercise by twisting to each side in an alternating fashion every time you rise up.
Plank
Planks work your upper and lower abs, and they are done without movement. Place your forearms shoulder-width apart on the ball. Place your toes hip-width apart behind you. Your body should now be at an angle to the floor. Slowly lift your hips and straighten your back by contracting your abs. Once you have formed a straight line from your shoulders to your heels, hold for 20 to 30 seconds. You can make this exercise more challenging by placing your hands on the ball and extending your arms.
Side Crunch
Side crunches target your obliques. Place your left hip on the ball with your feet placed against a wall in a staggered position and your hands on the sides of your head. Slowly lower yourself over the ball laterally to your left and lift up by engaging your obliques. Repeat for 15 to 20 reps and switch sides.
Crunch
Swiss ball crunches target your upper abs. Lie face-up on the ball with your shoulders and head slightly elevated. After placing your hands on the sides of your head, lift your body forward and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times.
Abdominal Pull-In
Abdominal pull-ins work your upper and lower abs simultaneously. Place your lower shins on top of the ball and position your hands shoulder-width apart on the floor. In a controlled motion, raise your hips up to form a straight line from your shoulders to your heels. Steadily roll the ball toward your head as you tuck your knees into your chest. Squeeze your abs forcefully, extend the ball back out and repeat for 15 to 20 reps. You can work your obliques with this exercise by moving your knees toward each shoulder in an alternating fashion each time you roll the ball in.
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