Get on the ball! Swiss ball training for toned abs!

Get on the ball! Swiss ball training for toned abs!

Swiss ball. Balance ball. Workout ball. Call it what you will. Just try it!

There are many benefits to incorporating ball training into your work out. By far the easiest way for toning your core muscle group is using a swiss ball. Results come quick with merely a consistent effort.

The skinny. Sitting on a swiss ball for 20 to 30 minutes 3 times per week assists in strengthening your abdominal muscles, including the upper and lower abdominals, along with the obliques located at your sides. There is zero sacrifice. You can tone your abs simply by watching tv, or sitting at a table putting on your makeup or doing your hair.

You may never do another crunch on the floor once you’ve done them on a swiss ball. Primarily, the swiss ball is comfortable because you have a surface on which to lean and rest your back and tailbone as opposed to letting them lie achingly on the floor.

To begin crunches, place the swiss ball behind you. Squat on the floor in front of it with your feet flat and about a foot wider than shoulder width apart. Carefully lay your back onto the ball, using your arms to steady you on either side. Push back with your feet and slowly roll backwards on the ball until it is under your shoulder blades. Your thighs should be almost parallel to the floor. Your legs and your body weight on the ball provide a stable platform in which to do the exercise.

Cross your arms over your chest with each hand on its opposite shoulder. Then begin your crunches by moving your head and shoulders, up and forward, until you feel your abdominal muscles engage and contract. Hold the crunch for a 3 count and then slowly lower yourself back down on the ball. If you’re new to abdominal crunches, give yourself some credit for getting here. Start small. Along with the “ball sits”, one set of 10 reps three times a week will do it. Week by week, increase the number of your reps by 5 or whatever you can manage. You’ll know you’re at the right number of reps for your strength level if you “feel the burn” on the last 2 reps. You can also work your obliques by coming up and forward on the ball, pointing one elbow to the opposite knee instead of coming straight up. Train the opposite oblique by pointing the other elbow to the opposite knee. By mixing it up, you can do 10 reps straight up, and alternate 10 reps of each elbow to knee combination, for a grand total of 30 crunches on your first try! Nice job!

Just remember and you can say you heard it here: insane amounts of reps are truly crazy. Work smarter not harder!

Swiss balls range in price from $40 – $100 dollars (Canadian), depending on the size you choose and the types of materials used. Sturdier weaves are more expensive because they are more durable and guarantee “anti-burst” qualities. If in doubt, allow the staff at any fitness store to guide you in your purchase. My swiss ball is a basic model and cost $40, purchased at a martial arts store on Yonge St. in downtown Toronto. It has withstood many hours of core training, both sitting and crunches. By investing in a swiss ball you will quickly discover it’s the best $40 you’ve ever spent!

Live Fit – Live Beautifully!