Workouts for core
Workouts for core
PERFORMA BALL
Core - Movement - Health
If you've read our previous worksheet on stretching and balance, perhaps you're ready for a new challenge. Even if you haven't, these exercises can be done by anyone, even if you've never used a stability ball before.
An exercise ball, or stability ball, is a low-cost, flexible exercise tool that can be used for a low impact, full body workout.
Buying the correct size ball is important.
When sitting upright on the ball (no leaning) with feet flat on the floor your hips and knees should be at 90 degree angles.Average adults will fit either a 55 cm ball (if you are 155 - 173 cm or 5'1" - 5'8") or a 65cm ball (if over 175 cm or 5'9".) If you have a higher body mass - which will compress the ball more - select the next size up to maintain the 90 degree angle in your hips.Other sizes are available if you are taller or smaller than these measurements.
EXERCISES FOR CORE& UPPER BODY STRENGTH
Ready to strengthen your core and upper body? Check out these easy to follow exercises.
Kneel on the ground with your ball in front of you.Place your hands on the ball, straighten your arms and roll the ball forward until your pelvis is supported by the ball. Move your hands to the floor and perform push-ups, keeping your pelvis on the ball. Bend your arms as far as you can without losing your balance. Repeat 5-10 times,and perform 3 sets.
Kneel on the floor with your hands on the ball in front of you.
Keep your knees on the floor and your legs & hips parallel. Roll forward until your torso and arms are extended straight. Do push-ups keeping your hands on the ball and the ball stable. Repeat 5-10 times, and perform 3 sets.
This time place your hands on the ball and extend your legs straight into regular push-up position.
Do 5-10 push-ups and perform 3 sets.
Next place the ball under your shins while facing the floor. Balance with your shins on the ball and your hands on the floor.
Do 5-10 push-ups and perform 3 sets..
Advanced variation: put only your feet on the ball and perform the same push-ups.
Keep your back straight.
Bend as far as you can while keeping the ball stable. The movement should be smooth.
Start with fewer sets and reps and work your way up.
Stop if you feel any sharp pain.
Stop if you begin leaning or feel like you are going to fall. Realign your body so you feel stable on the ball.
Check your ball regularly to make sure it is properly inflated and there are no signs of wear.
These exercises will help you improve your upper body strength. In addition, strength training helps your skeletal health by strengthening your bones.
Reminders:
Keep your back straight.
Bend as far as you can while keeping the ball stable. The movement should be smooth.
Start with fewer sets and reps and work your way up.
Stop if you feel any sharp pain.
Stop if you begin leaning or feel like you are going to fall. Realign your body so you feel stable on the ball.
Check your ball regularly to make sure it is properly inflated and there are no signs of wear.
Exercises for Strong Abs
While push-ups do help your core muscles, it is also important to strengthen your abdominal muscles. These exercises will help.
Crunches:
sit on the ball, feet on the floor, hands behind your head. Smoothly lift your head &shoulders and then lower back to starting position.
Continue these crunches while keeping the ball stable with your lower body. If you feel as if you are going to roll off the ball you are going too fast, slow down until you feel stable.
Repeat 5-10 times and perform 3 sets.
Push-up holds: get into the push up position with your shins on the ball. Push up until arms are extended.
Again, move smoothly and slowly- the goal is to feel stable on the ball. Hold for 10-30 seconds, Repeat 10 times.
Alternating hand holds: back in push-up position, with your chest and hands on the ball.
Extend your arms straight, and keep your body straight. Now pick up one arm and extend it towards the ceiling with the elbow straight. Your torso will twist some. Keep your torso stable and twist from the waist only. Hold for a count of 3.Return to the start position and extend your other arm. Repeat 10 times, alternating arms. As your strength and flexibility improve you should be able to extend your arm behind your shoulder.
Knees to chest: there are 2 way to perform this exercise:
Put hands on the ball and alternate drawing one knee then the other into the chest.Repeat 10 times, alternating legs. Do 3 sets.(Sometimes these are called "mountain climbers", the ball is an added feature.)
An advanced variation is to put your feet on the ball, extend your body into push-up position. Then pull one knee into your chest,return the leg to the ball and repeat with the other leg. Repeat 10 times, alternating legs.
Do 3 sets.
These next 2 exercises are good for warm up or cool down, and great for those people with limited mobility.
Bending side to side: hold the ball above your head, your feet a shoulder's width apart.Now bend to one side, keeping your torso facing front. Straighten and bend the other way. Repeat 10 times, alternating sides.
Circles: again hold the ball above your head,feet shoulder's width apart. Keep your torso facing forward. Bend slightly forward then from the waist up circle right - back - left -front. Straighten up. Then bend forward and circle the other way. Repeat 10 times,alternating directions.
Workouts for core will help you in your every day life by having less pain and being able to move with purpose and better reaction time.