A strong core is desirable for more than just showing off your tight tummy at pool parties. Strong core muscles are essential for good posture and safely performing dynamic movements. The Swiss ball can be used for many different core exercises to strengthen and tone your abs, glutes and lower back.
Sit-Backs
Sit-backs are a challenging core exercise that has you balancing solely on the Swiss ball without touching the floor. The entire core works in this exercise, though you'll feel it in the abs the most. To perform sit-backs, begin seated on a Swiss ball with your feet on the floor and your legs straight. Grab the sides of the ball with your arms straight to assist in holding yourself in place. Then, lean back with your spine straight and raise your legs toward the ceiling. Only go as far back as you can control. Hold yourself in this position for five seconds and then sit back up. Return your feet to the floor.
Side-to-Side Leg Rolls
The side-to-side leg rolls is an advanced core exercise that begins in a reverse plank position on the ball. A reverse plank is an effective exercise for your core by itself, but adding the side-to-side roll increases the work for your core to keep your torso straight while the ball rolls. To do the exercise, place your shins on a ball and your hands on the floor. Roll the ball so your legs are straight. Your arms should be straight too. Pull your shoulders back and adjust your hips so your upper and lower body make a straight line like you're ready to do a push up. This is a reverse plank. Then, roll the ball to the left and lift your left leg off the ball. Keep your hips level and your torso straight. Place your left leg back on the ball and roll back to the center. Repeat to the right side.
Side Crunches
The side crunch exercise targets the oblique muscles. The obliques are the abdominal muscles on the sides of your stomach. The rest of your core works to hold your body in a straight line, but the obliques are the main muscle that moves your body sideways to do the crunch. A side crunch is done lying sideways on a Swiss ball with your bottom knee on the ground and your top leg extended straight with your foot on the floor. The hands go on the sides of your head with your fingertips touching your ears, elbows bent. Drape your body over the ball. You then bend sideways and raise your upper body toward the ceiling. Lie back on the ball to complete one side crunch. Roll over to do the exercise on the other side.
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