Core strength is important for overall posture and stabilization. While sit ups and crunches are an easy way to fire up those abs, they aren’t necessarily the most effective method of targeting every part of your core. Looking to switch up your routine? Grab a physio ball and try out these four exercises to strengthen your core and get you feeling your best.
Plank
Place your elbows on the ball and extend into a plank position. Make sure your feet are planted hip distance apart on the floor behind you, with your heels pointing straight up to the ceiling. Create a straight, diagonal line from your head to your heels. Don’t let your back arch or round. Hold for 1 minute. Rest. Repeat three times. For an additional challenge, move the ball in small circles while you hold the plank.
Pike Ups
Move the ball toward your feet. Place your hands on the ground and your shins on the ball, and extend into a plank position. Slowly raise your hips. Keep your knees straight and allow the ball to slide toward your hands. Extend back into a plank. Repeat 12 times. Rest. Repeat for a total of three sets.
Pass the Ball
Lay flat on your back. Place the exercise ball in your hands and extend your arms overhead. Your legs should be extended straight onto the ground. Slowly rise into a V position and pass the ball from your hands to between your ankles. Extend back to the ground. Repeat, this time passing the ball from your feet to your hands. Repeat for 20 passes. Rest. Repeat for a total of three sets.
Back Extensions
Find a sturdy wall. Kneel facing away from the wall and press your feet against the wall. Place the physio ball under your belly and extend your legs so that you are laying in a straight, diagonal line with your face toward the ground. Place your hands behind your head and slowly arch up. Be sure to engage your abdominals and do not drop into your lower back. Lower and repeat 20 times. Rest. Repeat for a total of three sets.
