Workout Wednesday: Core Ball Workout

Happy Workout Wednesday! No video this week – busted phone =busted videos. BUT I did break out the back up camera to take some pics for you.

I bought a new toy last week. A small exercise ball. And really, it is a toy. From the toy (not workout) department in Wal-Mart. It cost $1.50. And it was worth every penny 😉

I love these for mat work and work at the barre. You can find deeper connections and work smarter – not harder – for better results.

These are a few of my favorite core exercises. They work not only the core, but into the legs, arms, and even the chest sometimes.

Grab  a ball and give it a try!

The Core Scoop: It supports your back and works mega-deep into your core

Sit on your mat with the sole of your feet on the ground and your knees bent. Sit as tall as you can and place the ball behind your lower back. Hold onto the back of your thighs and round into the ball. Yup, round and lean onto the ball to support your weight. Keep your chin tucked, your chest hollow, belly button into your spine, and your tailbone kinda tucked. Reach your arms forward. Lean back and inch and up and inch. Do it again. Repeat 12 more times.

Plank with a Ball: This keeps your inner thighs engaged as you work your core, arms, shoulders, and legs.

Same as regular plank pose, only the ball is right above your knees. Keep your shoulders over your wrists. Press out through your heels and the back of your knees. Pull your belly into your spine and slightly tuck your tailbone. Hug the ball with your inner thighs. Hold for 10 counts.

Kneeling Tuck with a Ball:  This one is killer for your thighs AND your core. 

Place the ball between your inner thighs again. Sit onto your heels, with your toes tucked under. Reach your arms forward. Lift off your heels about an inch. Pull your belly button into your spine and scoop you tailbone under. Lift up higher and hold for one count. Lower until you hover above your heels. Repeat 10 times.

Bent Knee Kick with Ball: Glutes of Fire on this one. Plus you sneak in some core work!

Come onto your hands and knees. Wrists under shoulders. Knees under hips. Place the ball behind your right knee. Flex your foot and squeeze your heel towards your glutes. Lift your knee to hip height. Take tiny lifts, pulsing up, for 12 counts. Lower and switch sides. *Your core actually works pretty hard here to stabilize your body as you lift. Keep your belly button pressing up towards your spine to engage the core muscles for support.

Side reach:  This is the first step towards working deep into the side of your waist.

Step A: Lay on your side with the ball under your right side, just under the bottom of the rib cage and top of the hip. Bring your head into your hand. Your hips should be stacked here and your chest open. Reach your left arm over head and extend your left leg.

Side Crunch: Crunch and feel the squeeze!

Step B: From Step A, exhale and pull you elbow and knee towards each other. Your elbow may slide behind your knee a little – that’s good! It means you are really squeezing together. You should feel this right between the ribs and hips in your oblique. Inhale and lengthen to Step A. Repeat 10 times and switch sides.

Add this into your barre, cardio, yoga, Pilates, or any routine! It works efficiently and deeply to functionally sculpt your core.

Have fun!

Peace and love,

Jessi