We all know core training is important for strength, stability, and (of course) great abs. Try these new moves on your Swiss ball for a washboard stomach worth bragging about.
1. Push Crunch
• Start with your bum on the centre of the ball.
• Lean back and raise your toes.
• Roll your hips back as you bring your elbows in front of your knees.
TIP: Don’t use your quads and keep your abs tight.
2. Prayer Bridge
• Start with your weight on your elbows and your arms at 90 degrees from your body.
• Roll forward. (The ball won’t move much.)
• Keep practicing until your chin touches the ball.
TIP: Do this move on your toes for an intense burn.
3. Pike Bridge
• Start with your bum raised slightly to make your back parallel to the floor.
• Raise your hips and come up on your toes.
• Bring your hips as high as possible.
TIP: Try to bring your hips over your shoulders for increased intensity.
4. Prayer Twist
• In the prayer position, bring one knee close to the ball, as if your legs are in a track start.
• Twist to one side—push through the ball and rotate across your upper arm until your shoulder touches the ball.
• Rotate back to the start position. (Finish all your reps in that direction before changing sides.)
TIP: A slightly deflated ball builds strength in this move.
5. Push-Up Twist
• In the push-up plank, kick one leg up and back, reaching over the other leg.
• Touch the heel (only) of the reaching leg to the ground, keeping your weight on the pivoting foot.
• Keep both legs straight and your shoulders square to the ball.
TIP: Reach your leg wider and farther away for increased intensity.
6. Clock Twist
• Elevate the ball with your feet at 9 o’clock and 3 o’clock.
• Bring your shoulders off the ground and keep your upper abs contracted.
• Keeping your legs straight, twist your feet to 12 o’clock and 6 o’clock. Repeat the twist in the other direction.
TIP: Leave your upper body on the ground for an easier workout.
Our trainer Dennis Lindsay, the director of Toronto’s PROformance Athletes Gym.
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