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Workout Routine for
Core Muscles using a Swiss Ball

The workout routine featured on this page will allow you to fully exploit your swiss ball's greatest advantage over that of other fitness equipment: its ability to target core muscles. Core muscles, also known as stabilizers, are often times overlooked because they generally hide behind larger and more visible muscles. It doesn't mean however that they aren't important and those who pay attention to them will be rewarded.

The routine consists of a 1-day, 7-exercises program that you can use as often as you want. The core muscles targeted will mainly be located under your shoulders, chest, back, abdominals and thighs.

Muscles Targeted by Workout Routine for Core Muscles

Download the .pdf for this
Workout Routine

Abs #1 | Reverse Crunch
2
Sets
25
Reps
  • Lower Abdominals
Back #1 | Arm-Leg Extension
2
Sets
25
Reps
  • Hamstrings
  • Buttocks
  • Lower Back
  • Upper Back
Abs #2 | Side Bend
2
Sets
25
Reps
  • Obliques
Abs #3 | Jacknife Sit-Up
2
Sets
25
Reps
  • Hips
  • Upper Abdominals
  • Lower Abdominals
Thighs #1 | Ball Squeeze
2
Sets
25
Reps
  • Hamstrings
  • Buttocks
  • Inner Thighs
Abs #4 | Ab Rollout
2
Sets
25
Reps
  • Deltoids
  • Upper Abdominals
  • Lower Abdominals
  • Chest
Abs #5 | Bridge T Fall-Off
2
Sets
25
Reps
  • Obliques

Additional Notes

Because muscle power or strength is not usually pursued for core muscles, 2 sets of 25 reps is being proposed as it will pursue a muscle endurance objective. You are free to go beyond the proposed repetitions if you feel you have the stamina for it.

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