The Swiss ball, otherwise known as the exercise ball, stability ball, physio ball, fitness ball or body ball, is a useful fitness tool for mixing up your core routine. Various ab and lower back exercises can be performed on the Swiss ball to challenge your muscles in new ways. In fact, the inherent instability of the Swiss ball forces the abdominals, low back, glutes and entire legs to work.
Abdominal Exercises
Abdominal exercise such as the ball pass will work your ab muscles and help to strengthen your core. To perform the ball pass start by lying on the ground with the Swiss ball in your hands. Lift your legs so your shins are parallel with the ground and use your abs to lift your upper torso off the ground. Place the ball between your legs and lie back on the ground stretching your hands above your head. Come back up and grab the ball from your legs and repeat for 12 to 15 repetitions.
Oblique Exercises
The obliques are the muscles on the side of the rib cage. These muscles are important to strength to build core stability. To perform an oblique crunch, start by sitting on a ball and gaining your balance. Slowly walk your feet forward as you lie down on the ball. Next, twist your hips to one side while keeping your shoulders facing upward. Contract your ab muscles while breathing out and slowly bring your elbow upward and forward in the direction of your hips. Repeat for 12 to 15 repetitions per side.
Lower Back Exercises
The lower back is the foundation of the spine and should be well protected. Building muscle and maintaining flexibility in the lower back will promote proper posture and strengthen the core. A lower back extension can be performed on the Swiss ball by kneeling behind a ball and draping your upper body over the ball. Shift your weight to your toes and gain your balance with your core muscle. Place your hands behind your head and slowly bend forward. Use the lower back to lift up your upper body until your spine is straight. Repeat for 12 to 15 repetitions.
Considerations
The unstable surface of the Swiss ball could prove to be challenging for beginners. Consider core exercises on the ground if you're uncomfortable on the Swiss ball. Experienced exercisers looking for more of a challenge can add weight, such as a dumbbell or weighted plate, for increased intensity. Remember, the constant use of your core muscle groups to maintain balance on an Swiss ball may quickly lead to fatigue, and you may find that you need to do shorter exercise routines than expected, notes Spine-Health.com.
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