swiss-ball-workout

Advanced Stability Ball Core Workout

Core Workouts are fun to do.

 

Right?

 

Well these will be extremely effective but I don’t know if they will be fun for you. The plus side however, is that the workouts in this post are relatively short. If you have better than average core strength and endurance, then you’re going to want to add these workouts to your core training arsenal.

 

You’re going to need a stability ball. Most gyms have them and if they don’t, you can definitely find good deals at Amazon.com for your own home. Hey, you can even use it as a chair sometimes.

 

Pro Tip

 

Performing core exercises faster isn’t necessarily better. In fact, I strongly believe to make a good portion of core exercises more effective, they should  be done with total control.

 

It’s better to bang out a few repetitions with great quality than tons of reps with sloppy form. Please remember that.

 

 

Stability Ball Roll Outs

 

 

 

How to do them: Position yourself on top of the ball with your hands gripping the sides. Then move the ball forward and backwards with your arms extended. There should be minimal movement around your hips, spine and legs. The less movement at these segments, the better.

 

Make it harder: Place your feet closer together or use a smaller stability ball.

 

 

 

 

 

Stability Ball Roll Backs to Pike

 

 

How to do them: This movement is definitely part of my top  three core exercises to do. Get on a plank position where your hands are on the ground and where your legs are on the ball.

 

Then roll the ball backwards without sagging at your hips. Then bring the ball forward and shoot your hips up where they’re almost on top of your head. Place your head through your arms, this part is important. Your arms should be extended through out the entire exercise.

 

Make it harder: Place less of your legs on the ball. This will further increase instability.

 

Really hard: Pause one second at the top position (the pike) and lower yourself for a three second count.

 

 

Stability Ball Kick Throughs

 

Core Workouts

 

 

I have to give credit to Darwin Bodero for showing me this one. He’s an excellent trainer from Equinox South Beach.

 

How to do them: Get on a plank position where your hands are on the ground and where your legs are on the ball. Then when you are ready lift one leg and bring it towards your abs, and kick that leg to the opposite side of your body. Then return the leg back to the ball.

 

 

Make sure to fully extend the leg. This movement will focus a lot on the obliques.

 

Make it harder: Pause briefly when you extend your leg.

 

Really Hard: Don’t return your leg back on top of the ball after you kick through. Simply leave it in the air until you complete the specified repetition range or duration. This will greatly challenge the hip of the leg that remains on the ball.

 

 

 

Stability Ball Single Leg Trunk Rotation

 

Stability Ball

 

How to do them: Get on a plank position where your hands are on the ground and place only one leg on the ball. Then when you are ready slowly rotate your trunk outwards. Do not place the leg that is in the air back on the ball until you have completed all the reps onthat side.

 

 

 

Core Workouts

 

Now let’s put them together to form some effective and hopefully, fun workouts.

 

Workout #1

Complete this circuit two times and rest 30 seconds between movements. This workout will take you 7 minutes to complete.

 

  • 25 Seconds: Stability Ball Roll Outs
  • 20 Seconds: Stability Ball Roll Backs to Pikes
  • 15 Seconds/side: Stability Ball Kick Throughs
  • 15 Seconds/side: Stability Ball Single Leg Trunk Rotation

Watch this video to learn how to import the timers from you mobile browser to your phone (iPhones only) using the Seconds Pro App.  

DOWNLOAD TIMER WORKOUT #1

 

 

Workout #2

Complete this circuit two times and rest 25 seconds between movements. This workout will take you 6 minutes to complete.

  • 25 Seconds: Stability Ball Roll Outs
  • 20 Seconds: Stability Ball Roll Backs to Pikes
  • 25 Seconds: Stability Ball Roll Outs
  • 20 Seconds: Stability Ball Roll Backs to Pikes

 

DOWNLOAD TIMER WORKOUT #2

 

 

Workout #3

Complete this circuit three times and rest 25 seconds between movements. This workout will take you 10 minutes to complete.

  • 20 Seconds: Stability Ball Roll Backs to Pikes
  • 30 Seconds: Stability Ball Kick Throughs
  • 30 Seconds: Stability Ball Single Leg Trunk Rotations
  • 20 Seconds: Stability Ball Roll Backs to Pikes
  • 30 Seconds: Stability Ball Kick Throughs
  • 30 Seconds: Stability Ball Single Leg Trunk Rotations

 

DOWNLOAD TIMER WORKOUT #3

 

 

You may also like..

mm
Juan Lugo
No Comments

Post a Comment

WordPress spam blocked by CleanTalk.