Swiss Ball Ab Exercises

Swiss Ball Ab Exercises

It comes as no surprise to many that Swiss balls, also known as exercise balls, are actually one of the most effective exercise equipments when it comes to training your abdominal region.

So this is why I’m writing this article on 3 of the most effective Swiss ball ab exercises, in my opinion, so that you can practice it in the gym or at home. I advice you add these workouts in your circuit training routines for more effects.

Hip Rolls

•    Lay flat on your back on top an exercise mat while resting both legs (with knees bent at approx. 90 degrees) on a Swiss ball
•    Make sure that your calves are resting at the top of the ball and place your hands by your sides
•    Now, you’ll want to rotate your hips to the side while making sure your legs don’t lose control of the Swiss ball
•    Try to keep your abs tight throughout this motion

Side Crunches with Medicine Ball

•    Sit down on a Swiss ball to get in a balanced position while holding a medicine ball
•    Once you are comfortable, take a few steps forward while slowly leaning back until your lower back is the only thing lying on the ball
•    Position the medicine ball with above your head (not face) while holding it with both hands. Make sure both elbows are bent
•    Now you’ll want to lift the medicine ball and your back up while simultaneously twisting your body
•    Make sure you tighten your abs on the side where you are going to twist toward
•    Slowly twist your body back down and do the same to the other side. Twisting once on both sides counts as one rep

Inverted Leg Pull-Ins using a Swiss Ball

•    Get into a push up position but rest your shins on top a Swiss ball
•    While keeping your back straight, roll your shins over the ball and slowly raise your butt into the air
•    Raise it as high as possible until your ankles are the only part supporting your body. Make sure you tighten and crunch your abs during this motion
•    Slowly bring your body back into position and repeat the process until you reach your desired rep

Add these swiss ball ab exercises to your routines and make sure you add in a good diet and also add in cardio workouts at least 3 times a week. Results won’t come with these workouts alone but it WILL come with consistency. Hope this article helps you out!