Add the Core Ball Pass to your workout and you’re guaranteed to have a ball! The Core Ball Pass is an ab-strengthening exercise that involves passing a stability ball (or Swiss ball) between your hands and feet.
We all know that a strong core is essential to a fit, healthy body. Strengthening your core not only enhances your stability and balance, but also provides a solid foundation for nearly every other sort of physical activity, from tying your shoes to running a marathon.
What Muscles Compose The Core?
The core includes the abdominals, lower back muscles, hip flexors, and pelvis.
Abdominals (abs) … a set of five muscles that line the abdomen from the ribs to the pelvis and have many important functions, from holding your internal organs in place to supporting your body during movement.
Lower Back Muscles … these muscle groups include erector spinae, quadratus lumborum, multifidus, psoas major, internal oblique, external oblique, and gluteal muscles.
Hip Flexors … a group of five muscles toward the front of the hip that enable you to move/flex your knee upward toward your body.
Pelvic Muscles … like the abs, the pelvic muscles are responsible for keeping lots of internal organs in place. They also make it possible for you to pee, poop, and have sex.
How The Core Ball Pass Works
All you need to get started is a mat (for added comfort) and a stability ball that you can comfortably hold between your arms and legs.
:: To begin, lie flat with your spine making full contact with the mat. Your legs should be straight and close together. Your arms should be extended over your head with the stability ball held between your hands.
:: Engage your core muscles by tightening your abs. (Hint: Think of it as trying to press your belly button into your spine.) Be sure to keep your lower back in touch with the mat throughout the exercise.
:: Simultaneously lift your arms (while holding the ball) and your legs toward the ceiling. Focus on keeping both your arms and legs as straight as possible.
:: Pass the ball from your hands to your feet, gripping it firmly between your ankles and/or insteps. Slowly lower your arms and legs back to their starting position, but not touching the floor. Making sure your arms and legs stop just above the floor is essential to keeping your core intact throughout the exercise.
:: Repeat the process to raise your arms and legs again, this time passing the ball from your feet back to your hands. Lower your arms and legs, again avoiding contact with the floor.
:: To maximize the benefits, perform three sets of the Core Ball Pass, with 10 – 20 repetitions per set.
Avoid These Common Mistakes …
Go Slow and Steady … This exercise is about control, not speed. Moving too fast or changing your momentum to swing your arms and legs lessens the exercise’s effectiveness and could lead to injury.
Breathe … Remember, exhale as you lift the ball and inhale when you lower it. Don’t hold your breath!
Make It Work For You … It’s OK to modify the exercise if you find the full range to be too challenging. Consider bending your knees slightly or reducing the range of motion.
More Core Exercises To Go With Core Ball Pass …
Floor Bridge … A floor bridge offers many benefits such as improving posture and balance, reducing back and knee pain, boosting moods and reducing anxiety.
Stability Ball Ab Rolling … This effective exercise will help you build a functional foundation that supports nearly every movement, whether you’re lifting, running, walking, and sitting while maintaining good posture.
Bicycle Crunches … Bicycle crunches provide the benefits of traditional crunches, but dial up the challenge by adding twisting and leg engagement.
For A Fitter, Stronger Core – Get On The Ball
Whether you call them stability, Swiss, yoga, exercise, or fitness balls, adding one to your workout routine is sure to keep you rolling through beginner, intermediate, and advanced exercises that build your core AND SO MUCH MORE!