Physio Ball Exercises for Core Muscles

You can boost your athletic performance by developing a strong core. Whether you're new to core training or an old hand, working out with a physio ball is fun and challenging. As you do these exercises, you'll work deep layers of muscles in your abs, spine and pelvic floor that give you good posture and motor control, says exercise specialist, Len Kravitz, Ph.D., of the University of New Mexico. Do core exercises daily to strengthen your body, especially if you sit a lot.

Items you will need:

            65-centimeter physio ball

            4-pound medicine ball

Ball Plank

Step 1

Put your lower abs and hip on top of a physio ball and your hands on the ground about shoulder-width apart.

Step 2

Walk your hands forward until your shins or feet are on top of the ball to assume a pushup position. Hold this position for three deep breaths. Do not round your spine or stick your neck down to the ground.

Step 3

Walk your hands back toward the ball until your lower abs and hip are on top of it again. Perform two to three sets of five to six reps.

Seated Swing With Medicine Ball

Step 1

Sit on the of the physio ball with your feet on the ground and your torso upright. Hold a 4-pound medicine ball by your left thigh.

Step 2

Swing the ball up and across diagonally across your body toward and over your right shoulder. Rotate your torso slightly as you swing.

Step 3

Reverse the movement pattern to return the ball to the starting position. Perform two to three sets of 10 to 12 reps per side.

Ball Leg Curls

Step 1

Lie on the ground on your back with your calves and heels on top of the physio ball. Put your arms by your sides.

Step 2

Lift your buttocks off the ground and hold this position for a couple of seconds to adjust your balance.

Step 3

Exhale and bend your legs together to bring the ball closer to your body. Do not lower your buttocks to the ground.

Step 4

Inhale and gradually extend your legs to push the ball away from you. Perform two to three sets of 10 to 12 reps.

Knee Tucks

Step 1

Put your shins and feet on top of a physio ball and put your hands on the ground about shoulder-width apart.

Step 2

Exhale and bring your knees to your ribs, bringing the ball closer to you. Do not move your upper body.

Step 3

Inhale and extend your legs behind you. Perform two to three sets of 10 to 12 reps.