Exercise Ball Core Workout
For Abdominal and Back Muscles
Using an exercise ball is a great way to enhance your core workout.
In addition to focusing on the abdominal and lower back muscles, core exercises should also help with balance, stability, and coordination. Since a stability ball is slightly unstable, your muscles have to work harder to keep you balanced.
Using the exercise ball can help build strength and coordination.
Core Workout Technique
This workout can be done in three ways: straight set, super set, or circuit.
The straight set technique just means you start with the first exercise and do 2-3 sets before moving on to the next exercise.
The super set technique says that you pair the first 2 exercises. You would perform the first exercise and then without rest move to the second exercise. Repeat the first 2 exercises 2-3 times before moving on to the second 2 exercises.
Using the circuit technique, you would do all 4 exercises in a row without resting. Rest after you finish the last exercise and repeat the circuit 2-3 times.
Here is an easy core workout using an exercise ball. You can click the picture to view more instructions.
The first exercise is stability ball crunches.
Aim for 10-25 repetitions.
The second exercise is opposite arm and leg raises on the ball.
Focus on the right arm for 10-15 repetitions before moving to the left arm.
The third exercise is oblique crunches on the stability ball.
Aim for 5-12 repetitions on each side.
The fourth exercise is back extensions on the ball.
Aim for 10-15 repetitions.
Workout Recommendations
You should work your core muscles 2-3 times a week.
Ideally, you would work your abs and lower back every other day, but it is okay to do the workout 2 days in a row if you're not sore from the previous day's workout.
Aim for 10-25 repetitions per core exercise.
Rest 0-60 seconds between sets.
Stretch your lower back and hips after finishing your workout.
Change something about your workout after 3-6 weeks.
Alright that's it for now... Go find a ball and get to work!
Yours in Health,
Charles
Return to the Free Ab Workouts page from the Core Workout on the Ball
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