Having a strong, toned core is important for health, fitness, and aesthetics.
Today, we’re sharing this 10-minute exercise ball workout to build your core strength.
The exercise ball is a soft, inflatable rubber ball with anywhere from a three to five-foot diameter.
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Additionally, some people use them when sitting at a desk instead of a chair.
The following is an excellent 10-minute exercise ball workout to build your core strength.
Exercise Ball Plank
The exercise ball plank is a variation of the classic plank exercise.
Tim Liu, C.S.C.S., CSCS
The ball adds instability, further activating your core beyond the traditional plank exercise activation.
The exercise ball plank isometrically targets your rectus abdominus, transverse abdominus, and obliques.
Extend your legs straight behind you, plant your toes on the ground, and engage your core muscles.
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Keep your spine neutral and do not allow your hips to sag.
Hold for the target time.
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The exercise ball pass hits your rectus abdominis and transverse abdominis.
Lift your legs and arms simultaneously while keeping them straight, bringing the ball toward your feet.
Grab the ball with your feet, pinching it between the insides of your lower legs.
Lower your arms and legs back to the ground while maintaining a slight bend in your knees.
Reverse the movement and pass the ball back to your hands.
The exercise ball Russian twist hits your obliques and rectus abdominis.
Place the exercise ball between your hands and hold it out at chest height.
Lean back slightly and lift your feet off the ground, balancing on your glutes.
Reverse the movement and rotate toward the left side, tapping the ball on the ground.
A medium size ball works best for this, but any size ball is doable.
Engage your core, and slowly draw your knees toward your chest, rolling the ball toward your hands.
Pause briefly, then slowly extend your legs back to the starting position.
Repeat for the target repetitions.
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Extend your arms straight in front of you with your thumbs pointing up.
Alternatively, place them behind your head.
Pause briefly at the top, then lower your body back down.
Repeat for the target repetitions.
The exercise ball bridge is the ball variation of the traditional glute bridge.
However, it also combines a hamstring curl with the bridge due to the mechanics of the exercise overall.
The main muscles targeted are your glutes and hamstrings.
Place your arms by your sides with your palms facing down for stability.
Once your hips are elevated, curl your feet toward your butt, slightly rolling the ball toward you.
Reverse the movement with control.
Repeat for the target repetitions.
