Heavy weights and compound lifts should always be your cornerstones, but that doesn’t mean Swiss balls are just for the ladies in the aerobics studio. These five moves can not only strengthen your core, but liven up your program and help you break through training plateaus.
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Push-ups
Prop up your feet on a Swiss ball and place your hands on the floor. Keep your body straight and perform full-range-of-motion push-ups.
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Plank
Rest your forearms on a Swiss ball and walk your feet out until your body, from your shoulders to your toes, forms a straight line. Supporting your weight on your elbows and toes, hold for time. This move can also be performed by supporting your weight on your hands and top of feet (as pictured above).
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Prone Cobra
Kneel on the floor, resting your hips on a Swiss ball. Cup hands behind your neck and flare elbows out. Then arch your back and raise chest off the ball. Hold for time or repeat for reps.
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Knee Tucks
Prop up your feet on the Swiss ball and place your hands on the floor. Keep your body straight and bring your knees in towards your chest, keeping your abs tight throughout the move.
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Side Plank
Lie on your side with your legs straight, placing the sides of your feet on the Swiss ball – this move can also be performed with no Swiss ball as pictured above. Prop your upper body up on your forearm and elbow. Contract your abs to keep your core tight as you raise your hips to form a straight line with your entire body. Hold position for a few seconds then repeat on opposite side.
Heavy weights and compound lifts should always be your cornerstones, but that doesn’t mean Swiss balls are just for the ladies in the aerobics studio. These five moves can not only strengthen your core, but liven up your program and help you break through training plateaus.
Push-ups
Prop up your feet on a Swiss ball and place your hands on the floor. Keep your body straight and perform full-range-of-motion push-ups.
Plank
Rest your forearms on a Swiss ball and walk your feet out until your body, from your shoulders to your toes, forms a straight line. Supporting your weight on your elbows and toes, hold for time. This move can also be performed by supporting your weight on your hands and top of feet (as pictured above).
Prone Cobra
Kneel on the floor, resting your hips on a Swiss ball. Cup hands behind your neck and flare elbows out. Then arch your back and raise chest off the ball. Hold for time or repeat for reps.
Knee Tucks
Prop up your feet on the Swiss ball and place your hands on the floor. Keep your body straight and bring your knees in towards your chest, keeping your abs tight throughout the move.
Side Plank
Lie on your side with your legs straight, placing the sides of your feet on the Swiss ball – this move can also be performed with no Swiss ball as pictured above. Prop your upper body up on your forearm and elbow. Contract your abs to keep your core tight as you raise your hips to form a straight line with your entire body. Hold position for a few seconds then repeat on opposite side.
