Strengthen your core with a swiss ball workout
In this article, I will introduce the Swiss ball movement for the development of functional cores.
Stabilization exercise equipment, such as the Swiss Ball, can be used to help strengthen the core. The Swiss ball exercise is an efficient way to replace, for example, sit-ups that strengthen your abs .
Swiss ball movement for core stabilization
The following exercises will help you train your abs with a Swiss ball , so remember it and try it yourself!
1. Swiss Ball Roll Out
Starting posture
Kneel and sit in front of the Swiss ball.
Place the Swiss ball close to your body and place your hands and forearms.
Load your weight on your forearms and bend your elbows at right angles to get strength into your glutes and abs.
You should only move from shoulder to knee to keep your hips from shaking.
Swiss Ball Forward Roll
Extensible contraction stage
While maintaining posture , put your weight on the Swiss ball and push it forward.
Stretch your arms as far as you can while pushing the ball forward.
Uniaxial contraction stage
Bring the ball back to its original position without moving your hips.
Always keep your hips and back straight and there should be no shaking.
2. Dead bug exercise to straighten limbs
Starting posture
Lie down and place your Swiss ball between your arms and legs.
Raise your arms and knees.
If you hear your hips and waist, you can hurt your back, so don't let them float on the floor during exercise.
Extensible contraction stage
Hold the Swiss ball with the other arm and leg while stretching one arm and the other leg.
Lower your legs and arms straight to the floor.
Lower your arms and legs as much as you can and keep your waist fixed on the floor.
Swiss baldberg
Image source: Screenshot (YouTube Beat The Desk).
Uniaxial contraction stage
Applying strength to your abs, you return to your starting position.
The other arm and leg are raised and lowered equally.
3. Put a leg on the Swiss ball and move it from side to side
Starting posture
Lie down and place your Swiss ball under your leg and bend your knees at a right angle.
Both arms are on your side.
Extensible contraction stage
Slide your side with your legs on the Swiss ball.
Swiss ball bridge
Uniaxial contraction stage
After taking a deep breath and holding your breath, contract your abdominal muscles and return to your starting position.
Roll the ball back to the other side and exercise the same.
To intensively train your abs, you need to roll the ball with your abs, not with your arms or legs.
4. V Pass
Starting posture
Lie upright on the floor and lift your Swiss ball with your hands.
Do not let the waist float on the floor and give strength to the abs while the pelvis is fixed.
Uniaxial contraction stage 1
Lift your arms and legs and put the ball in your hand between your feet.
Extensible contraction stage 1
Be careful not to close the ball to the floor when lowering your arms and legs.
Stop before the waist falls off the floor.
Swiss Ball V Pass
Uniaxial contraction stage 2
Holding your arms and legs back while holding your abs, grab the ball between your feet.
Extensible contraction stage 2
Hold the ball by hand and lower your limbs.
Be careful not to hit the ball.
5. Plank while kneeling
Starting posture
Lay down and put your calf over the Swiss ball. Support your upper body with your hands on the floor and your arms straight.
Raise your hips in a straight line from shoulder to ankle.
Your abs should remain tense.
Swiss ball flank
Uniaxial contraction stage
Raise your hips and bend your knees to bring the ball forward.
At this time, strength should enter the abs and glutes.
Extensible contraction stage
Stretch your knees and lower your hips to return to the starting position.
6. Roll the Swiss ball forward and flank it
Starting posture
Place the Swiss ball about 10 to 20 cm from the wall.
Put your forearms on the ball and take a flank position.
Strengthen your abdominal muscles and stretch your whole body to a stable state.
Swiss ball upper body training
Extensible contraction stage
Applying strength to your abs and glutes, roll the ball forward until it hits the wall.
Uniaxial contraction stage
Roll the ball back to return to the original position where the wrists and shoulders are aligned.
Swiss ball core exercise to improve health and athletic performance
For a healthy person, strengthening your abs helps prevent backache and maintain musculoskeletal health.
If you are injured, as part of your rehabilitation treatment, athletes can use abs training as a way to improve their records, so try exercising with a Swiss ball!
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