Exercise 101 : 3 ball exercises to strengthen your core

Exercise 101 : 3 ball exercises to strengthen your core

Sometimes the most basic bits of kit are the most effective. Exercise balls can be used in a wide range of different ways to make your regular workout just that little bit harder.

Here are three ways you can use your exercise ball to strengthen up your core.

1.      Back Walk-Out

Begin by sitting on your exercise ball with your arms by your sides against a wall.

Walk your feet forward as far as possible and then roll the exercise ball from your buttocks towards your neck, keeping your core muscles held in tight and your lower back completely flat and your head down.

Move the ball up your back slowly and then to make the exercise more difficult see if you can reach your neck. Then walk your feet back and return to sitting position. Repeat 3 to 5 times before moving on.

1.      Reverse Extension

Place your chest on the exercise ball and then walk forward on your hands until the exercise ball is positioned by your kneecaps.

Hold your stomach muscles in tight and keep your lower back completely flat. Then roll the ball to your thighs by keeping your hands in place, moving your arms above your head and then bringing your head and chest down to the floor.

As you bring your arms down the exercise ball will move back to level with your knee caps. Repeat 3 to 5 times.

2.      Reverse Crunch

Add a little something extra to your regular crunch by turning it around and adding in your exercise ball.

Begin with the exercise ball against your chest and then walk forward on your hands until the exercise ball is at your kneecaps.

Keep your stomach muscles held in as tight as possible and keep your lower back flat. Pull the ball up towards your arms by bending at the hips and at the knees and then straighten up to push the ball back down to your knees. Repeat 3 to 5 times.


The Author

Jessica Ward

Jessica lives in South West London. Boxercise, yoga, pilates, weight training and long distance running are her main interests.


Matthew C.
8 March 2016

Matthew C.

I also use one at home when working at the computer for longer periods of time than I'd like. It gives a lot of buoyancy and you can circle your lower back when you're sat down. I guess you could also take 5 minutes to do these exercises when you're sat down at the computer too.

Sarah L.
7 March 2016

Sarah L.

you can do that? Brilliant! I've been wondering about getting one but space is an issue. If it replaces the computer chair, problem solved.

craig t.
3 March 2016

craig t.

They are also good for sitting at the computer on!

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