Successful abs workout and core strengthening requires two conditions - regularity and variety of exercises. In turn, the most important key to an efficient workout is involving as many abdominal muscles as you can when working out.
That's where the Swiss / Gym ball comes in.
When you exercise on an unstable surface, you engage both stabiliser and deep muscles, some of which you might not even be aware of! The Swiss ball is an excellent way to mix up your workouts, and get better results quicker.
Complete Abs Workout: Perform all six exercises for 2-3 sets of 20-25 reps.
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Download the exercise plan below:
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Abs & Core Exercise Programme
Swiss Ball Crunches
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- Kneel on the ground and place a Swiss Ball in front of you. Cross your feet in the back. Brace your core as you place your forearms on the Swiss Ball.
- Begin the movement by slowly rolling out with the Swiss Ball. Feel the contraction of your core as you move further out.
- Once you are fully extended, pause, then slowly roll back up to the starting position. Rely on your core muscles to roll you out and pull you back in.
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Swiss / Gym Ball Ab Pike Press
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- Get into a push-up position, resting the tips of your feet on a Swiss ball. Keep your legs straight behind you.
- Bend your hips and pull your feet towards your chest, allowing the ball to roll forward. Hold.
- Slowly roll back to the starting position and then continue rolling forward and backwards for the desired amount of repetitions.
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Swiss / Gym Ball Rollout
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- Kneel on the ground and place a Swiss Ball in front of you. Cross your feet in the back. Brace your core as you place your forearms on the Swiss Ball.
- Begin the movement by slowly rolling out with the Swiss Ball. Feel the contraction of your core as you move further out.
- Once you are fully extended, pause, then slowly roll back up to the starting position. Rely on your core muscles to roll you out and pull you back in.
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Swiss / Gym Ball Knee Tuck to Chest
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- Position yourself on all fours with your torso on a Swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
- Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
- Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
- Slowly straighten your legs and roll the ball out to the starting position.
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Swiss Ball Leg Lifts
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- Lie face up with your legs straight and a Swiss ball between your ankles.
- Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
- Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
- Slowly lower the ball down until it gently touches the floor.
- Lie face up with your legs straight and a Swiss ball between your ankles.
- Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
- Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
- Slowly lower the ball down until it gently touches the floor.
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Swiss Ball Plank
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- Assume a push-up position and rest your forearms flat on a Swiss ball. Your legs should be straight behind you with your feet resting on your toes. Keep your legs hip-width apart.
- Raise your hips to form a straight line with your body and hold the position for approximately 30 seconds. Keep your core engaged and breathe deeply.
- Slowly lower down to starting position.
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