Lunch Hour Core Ball Exercises
- Squats work the glutes (butt) and thighs. You can perform several variations with a core ball. For a wall squat, position the ball between your body and the wall at about waist height, feet shoulder width apart. Slowly lower yourself until your thighs are parallel to the ground.
Another option is a squat and press. Again, start with your knees shoulder-width apart, this time holding the ball in front of you. Squat until your knees are close to parallel with the ground. As you return to a standing position, press the ball over your head. - For your upper body, perform your regular free weight routine while sitting on the core ball. Classic upper body moves such as bicep curls, shoulder presses and tricep kick-backs work your arms, shoulders and upper back. The added challenge of balancing on the ball gives your abs a workout as well.
- The core ball can take the simple push-up to the next level. Start in a push-up position, but with your shins on top of the ball. Push yourself off the ground, then slowly return. Keep you back flat throughout the exercise and try to keep the ball steady. This will give your abdominal muscles a great workout as well as your chest and arms.
- You can do a variety of crunches on the core ball. For a basic crunch, sit on the ball, then roll back until it is underneath the lower part of your back. With hands across the chest or behind your neck, lift your head (without straining) towards the ceiling. Lower back to the original position. Concentrate on working your abdominals as you lift.To work the obliques, add a twist as you raise your body.
- For a more challenging ab workout, lie on your back with the ball over your head. Lower your arms towards your body as you move your feet closer to your body, passing the ball from hands to feet. Let your feet go back to the ground while holding the ball, and your arms return to the starting position. Reverse the move, taking the ball from your feet to your arms and lower again.
