If you think only machines when you come to the gym you might be missing out on a chance to improve your balance by using free weights or a Swiss ball. If you aren’t ready to step into the free weights zone yet a Swiss ball can be a great tool that can help you improve your balance and core strength so here are a few exercises you should be performing in the gym.
Exercise Ball Moves To Improve Balance & Core Strength
Stir the pot exercise
Ball Plank
Well, this one’s easy. Stand into a plank position with your shins resting on the ball and your arms under your shoulders. Hold for at least 30 seconds or as long as you can. Feel the burn in your core and try to keep movement to a minimum using your core as a stabilizer.
Knee Tuck
While keeping in same plank position pull your knees towards your chest rolling the ball closer and then backwards into a starting position. Aim for 15 reps or more as it becomes easier for you.
Pike
Another exercise you can do from the same position is a Swiss ball pike. This time roll the ball without bending your knees till you’re standing on your toes. Hold this position for a few seconds an then roll back. Repeat for as many times as you can.
Ab Rollout
Ab wheel is a great tool for ab training but it can be hard on a lower back so try a Swiss ball instead. Stand on your knees on the mat and your forearms on the ball. Roll forward using your core to stabilize yourself and extending your body as far as possiblle. Roll backwards and repeat 15 times.
Mountain Climbers
Mountain climbers are challenging enough but you can make them even more so by performing them on an exercise ball. Again assume the plank position and tuck your right or left knee to your chest and repeat alternating legs for 15-20 reps.
Stir the Pot
Stir the pot exercise is considered one of the most effective ab exercises. Stand with your elbows and forearms on the ball and your feet on the floor in a plank position. Contract your abs and start rotating your elbos clockwise without rotating your abs for ten seconds, then perform the same motion counter clockwise.
These exercises are surely more fun and challenging than regular crunches or other ab training that’s become more of a routine. Combine these into supersets or circuits to fire up those abs and tap into deeper into your core.
Mona Liz
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Those are great core exercise. You can also try TRX pike if you have problem with balance using Swiss-ball. I have definitely rolled off to the side more times than I like to admit. 😉 This movement develops coordination and strength in the entire body, integrating the core with the upper and lower extremities.