
5 Basic Swiss Ball Exercises To Strengthen Your Core
June 23, 2022Add some challenge to your core workout while integrating your whole body! All you need is a swiss ball and some space. These exercises are not for beginners and require some upper body strength. It’s a great way to progress your core stability while integrating the entire body.
1. Bridge With Pull-in
- Place your feet on the ball with your heels slightly less than hip-width apart and knees straight.
- Lift hips from the ground, pull your belly towards your spine, keep your toes pointed upward.
- Bend your knees and pull the ball towards your spine.
- With straight knees, return to the start position.
2. Walkout
- Start by placing the ball on your belly.
- Roll forward, then put your hands flat on the floor (or fists if your wrists are uncomfortable). Keep your elbows straight.
- Lift your hands off of the floor as you walk out. Pull your belly towards your spine.
- Go out as far as you can, and stay stable on the ball; to thighs, knees, shins, and ankles.
- Walk hands back, return to start position.
3. Bridge With Kickouts
- Start with your shoulders propped against the ball (facing up), and feet flat on the floor hip-width apart.
- Lift your hips up toward the ceiling until the trunk is in line with your knees.
- Kick out by extending knees.
- Switch legs and repeat.
4. Chest Press With Bridge Position
- Start in a bridge position.
- Place your arms straight toward the ceiling with the palms of your hands facing your feet.
- Keeping arms in line with your shoulders, drop your elbows out the side. Make sure your hands and weight are still up toward the ceiling.
- Lower your elbows only to the level of your chest.
- Return to start position.
5. Roll Out On Elbows
- Start by kneeling on the floor with your elbows propped on the swiss ball in front of you.
- Roll the ball out with your elbows so that your elbows move away from your body.
- Keep your belly button pulled to your spine.
- Go out as far as you can with good form.
- Return to start position.
Tip: This one is a hard one! So start small!
If you are experiencing any low back or shoulder pain before trying these advanced exercises, contact us at 714-256-5074 to schedule an appointment with our physical therapists! A representative will contact you shortly.
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In her spare time, Christina enjoys reading, eating, hiking, traveling, spending time with friends and family, and more eating. She considers myself a “fangirl” of many sorts, and loves everything Disney, Harry Potter, Star Wars, and Lord of the Rings. She is also an Anaheim Ducks and Manchester United fan.
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