Use the following 3 Swiss ball exercises to train your anterior, lateral, and posterior core stability:
Prone bridge – place your forearms on the top of the Swiss ball and hold your body in a bridge position. Keep your spine in neutral position and your body straight. If you’re feeling the exercise in your back, you are either out of position or your anterior muscles are tired, so stop the set. Build up to holding for 90 seconds straight.
Side bridge – put the ball under your hip and your feet flat against a wall, top leg back, bottom leg forward. You will be on your side on the ball. Now hold a perfectly straight bridge position on the ball, making sure your spine is in neutral. Build up to 90 seconds per side. Holding your arms across your chest is easier; holding your hands at your temples is harder.
Leg curls on ball – place your feet on the top of the ball with your arms out in a T, palms up. Now pull your feet into your butt by pushing your heels down towards the ground (this activates your hamstrings more) and simultaneously pushing your hips up into the air. Your hips should not bend. Work up to performing a set of 20 reps.
Susan
www.CatapultFitnessBlog.com
|
