Exercises on a Swiss ball make core exercises more effective because of the instability that the ball creates. When you exercise on a ball, you must use your muscles to maintain your exercise form. The stronger your muscles are, especially the muscles of your core, the easier it will be to maintain your form on the ball. Your transverse abdominis and rectus abdominis muscles will be whipped into shape after spending time on ball exercises.
How to Exercise Effectively on a Ball
Step 1
Lie on the ball and walk your hands forward until the ball is under your ankles. Your hands should be flat on the floor under your shoulders and your elbows should be straight. Make a straight line from the top of your head to your heels. Raise your hips so they are level with your shoulders. Tuck your pelvis so your lower back is flat. Squeeze your abs and glutes.
Step 2
Look at the floor with a long neck. Keep your hands in position with your fingertips pointing forward. Pull your shoulder blades back and down away from your ears. Stop if you move out of position. Place a long mirror at your side that you can glance at to check your form while holding the plank.
Step 3
Hold this plank position for 10 to 60 seconds. Breathe slowly and deeply to provide oxygen to your muscles.
Step 4
Walk your hands back and bring your knees to the floor to get off the ball.
Step 5
Place the ball under your back. Put your feet flat on the floor parallel to each other at a hip's width apart. Do not allow your toes to turn out or your heels to come off the floor at any time. Look into a mirror to see that your knees are in line with your ankles and that they do not ever go forward while you do ball crunches.
Step 6
Place your hands behind your head so your fingertips are touching your ears and your elbows are open to your sides. Do not put your head in your hands or you might pull on your neck and take yourself out of position.
Step 7
Lie back so your upper body, from head to hip, is parallel to the floor for your starting position. Squeeze your abs and crunch up 30 degrees as you breathe out. Breathe in and lower yourself with control back to your starting position. Do 10 or more crunches with perfect form. Stop if your feet move, your neck comes forward, or if you cannot crunch up to 30 degrees without rolling the ball or throwing your body up using momentum. All movements should be smooth and controlled.
Tips and Warnings
- Work your core with these two ab exercises two to four days a week, but not on back-to-back days. Sit on the ball periodically throughout the day to develop good posture and muscle strength in a seated position. Position your feet the same way as described for crunches and maintain a flat back and neck as you sit. The seated position on the ball is exactly the same just with your torso perpendicular to the floor instead of parallel. You will still squeeze your abs, tuck your pelvis, and pull your shoulders back. Switch to a chair with a back rest if your muscles get tired and you begin to slump.
- Turning your hands or toes out will use more surface area to balance your body, robbing your core of the chance to get stronger. It will also pull your legs and shoulders out of alignment and lead to more postural problems as you do other ball exercises.
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