Working on your core with a Swiss Ball!
Monday, 3rd July 2017
Tired of working on your core with a bench or floor mat? Change your routine by using a Swiss Ball, these are a great alternative to the normal pieces of gym equipment you would use to conduct core exercises. Not only do these pieces of kit allow you to work on your core but they also help to develop your balance and technique.
Rab Nawaz, one of our Fitness Instructors from Pendle Wavelengths has put together the below core exercises to start off with on a Swiss ball:
Chest Press on Swiss Ball:
- Sit on a Swiss Ball with two dumbbells (weight of your choice) on your thighs,
- Your feet should be placed approximately shoulder width apart
- Roll down the ball until your mid and upper back are supported
- Bring the weights up to shoulder level in a chest press position
- Press the weights, then return them slow and controlled.
- Concentrate on pressing up equally with each arm to maintain stability
- Keep your body as stable as possible by tightening your abs and low back muscles throughout the set.
Shoulder Press on Swiss ball:
- Sit upright on the Swiss Ball, with your chest lifted and your head level
- Place your feet approximately shoulder width apart
- Begin by holding the dumbbells at ear level, with your palms facing forward.
- Press the dumbbells smoothly up and over your head until your arms are straight and the dumbbells are nearly touching
- Lower until your upper arms are approximately parallel to the floor, then press the weights back up again
- Take 2-3 seconds to raise and 3-4 seconds to lower the dumbbells.
Chest Fly on Swiss Ball:
- Sit on a Swiss Ball with two dumbbells (weight of your choice) on your thighs
- Slowly bring your arms out to the side, keeping a slight bend in the elbows
- Once your chest is stretched, move back toward the starting position
- Inhale as you lower the weights, exhale as you return the weights
- Take 2-3 seconds to raise the dumbbells, and 3-4 seconds to lower the dumbbells.
Bicep Curl on Swiss Ball:
- Rest your arms comfortably on the Swiss Ball
- Holding one dumbbell, extend the arm as much as comfortably possible
- Flex your arm and pull toward your shoulders keeping your palm facing up throughout the movement
- Gradually lower the dumbbell to the starting position and repeat
- Switch arms after completing the set
- Exhale as you raise the dumbbell and inhale as you lower it
- Take 2-3 seconds to raise the dumbbell and 3-4 seconds to lower it.
Prone Fly on Swiss Ball:
- Place ball directly under hips
- Keep your pelvis towards ball and core engaged
- Place the dumbbell in each hand with palms facing down
- Place your arms out to the side at 45-degree angle
- Keeping your arms at the side, retract shoulder blades down into central pocket
- Raise your arms then lower back to the starting position
Would you like to see Rab put these exercises into practice? Keep your eyes peeled for a video demonstration on Pendle Leisure Trust's Facebook Page.