Physio Ball Exercises For Core Muscles

The physio ball, Swiss ball, stability ball or fitness ball -- whatever you choose to call it -- is an effective way to work your core. A physio ball is a large inflatable ball that comes in a variety of sizes. A larger person will need a larger ball and a smaller person will use a smaller ball. When you have the correct size ball, get comfortable on it and prepare to work your core muscles.

Prone Walkout

To begin this exercise, start with your belly on the ball and your hands flat on the floor ahead of you. Slowly and in a controlled manner, walk your hands forward so your body is walking off the ball. End when your thighs, shins or ankles are left on the ball. The farther you go, the harder the exercise. Hold for one second, then slowly walk your hands back so you return to the starting position. Repeat for one to three sets of 10 to 15 repetitions.

Supine Walkout

This is the opposite of the prone walkout. Instead of facing the ground and walking out with your hands, you will face up and walk out with your feet. Begin by sitting upright on the stability ball. Cross your arms in front of your chest and slowly walk your feet out so you are sliding off the ball. Stop walking out when your upper back is being supported by the ball. Keep your glutes, back and abs engaged while walking out. Hold for one second, then slowly walk back up so you are once again seated on the ball. Repeat for one to three sets of 10 to 15 repetitions.

Russian Twist

To start this exercise, walk out on the stability ball so your upper back, neck and head are being supported. Your feet are flat on the floor with your knees bent and your glutes engaged. Slowly extend both arms out and hold your hands together. With minimal movement of your pelvis, move your hands and torso from one side to the next. For added resistance, you can hold a weight in your hands. Repeat for one to three sets of 10 to 15 per side.

Bridge

Lie on the ground face up with your shins supported by the physio ball. Extend your legs so your knees are straightened. Slowly raise your legs and glutes off the ground and hold for five to 10 seconds. Relax and lower your butt back to the ground, then repeat. Do this exercise for one to three sets of five to eight repetitions.