Six Swiss Ball Core Exercises

Here are some great core exercises that only require one piece of equipment, the Swiss ball. Core exercises are great for working your abdominal muscles as well as lower back and stabilization of your spine. So next time you’re at the gym or at home incorporate some of these into your workouts or use them all as a total core workout 2 to 3 times a weak.

Mountain climber

With your hands shoulder width apart on Swiss Ball, raise right knee towards body then down, repeat with opposite leg.

Jackknife

Start in the push-up position with you arms straight. Position your shins on top on Swiss ball (body should be straight). Next roll the ball with your feet towards your chest, and then back to starting position.

Torso twist

Lie with your middle back on top of Swiss ball, push out your hips to form a straight line, next hold your arms straight out in front of you with hands together. Brace yourself and roll your upper body as far right as possible, then roll upper body to the opposite side.

Crunch

Lie on the Swiss ball with your shoulders and back, place hands behind head, raise your shoulders and head and crunch. Pause then return to starting position.

Pike

Start in the push up position with straight arms and shoulder width apart, rest shins on top of Swiss ball, next, without bending your knees, roll the ball towards you by pushing your hips upward as far as you can, pause then return to starting position.

Leg Lifts

Lying on back grab Swiss ball with both feet, extend legs straight and make sure back does not arch, bring ball back to starting position.