Physioball Exercises for a Stronger Core
Physioball Curl-Up Crunch
Using a Physioball to increase core strength is my favorite type of multi-joint and multi muscle exercise to do!
Physioball Wall Squat
This exercise specifically targets the hamstrings and quadriceps, while also activating and stabilizing the glutes. When you engage your glutes, you lengthen your hip flexors and strengthen your back.
• In standing position, hold the ball against a wall with your back, the ball should be in the small of your back. Feet slightly out in front of you and shoulder width apart
• Perform a Squat (butt back and weight in your heels) while maintaining a straight back. Use the ball to lower yourself to a 90 degree knee angle performing a squat. Use the legs to push up from the ground engaging your quads and your gluteal muscles. (note your knees should not come over your toes in squat)
• Take your time. Breathe throughout the movement. Keep your feet in a fixed position so you can fire your quadriceps, increase your leg muscle strength and strengthen your back by engaging your core circumferentially.
• Perform 1 set to start, progress to 2-3 sets of 10-15 repetitions.
Physioball Squeeze
This exercise is an alternative method to train the inner thighs, or adductors and abductors, without the use of a machine. It also works your core which stabilize your back. Core work promotes torso stability and strengthening your inner thighs aids your body in rotational movements, which are important for daily living.
• Lie down on a mat on the floor.
• Flex your knees, place the physioball between your lower legs (calves) and squeeze your legs together to capture the ball.
• Lift your legs into the air with your knees flexed. Then lower the ball back to the mat, engaging the core and not arching the back.
• A challenging progression: flex your knees less while the ball is between your legs, raising the ball up and taking it with your arms and raising over head as you lower the legs to the floor.
• Bring the legs and arms up to the center position and exchange the ball back to the legs and lower.
• Perform 1 set to start, progress to 2-3 sets of 10-15 repetitions.
Physioball Back Extension
• Lie face down (prone) on the physioball, covering it with your core and abdominal muscles while flexing your knees on the floor or against a wall to provide balance.
• Extend (but do not hyper-extend) your back while lying on the physioball. Raise your torso only to the point of encouraging a straight back. You’ll feel your glutes and back extensers firing.
• A progression: finish the movement while lying prone on the ball with your arms and legs together and fully extended in a Superman pose. (you’ll need to move away from the wall to have room for this)
• Perform 1 set to start, progress to 2-3 sets of 10-15 repetitions.
Physioball Curl-Up Crunch
This exercise incorporates multi-joint movement, forcing you to remain in a fixed position (compared to single-joint movements, which tend to be less effective). It strengthens your rectus abdominus, giving your body a stable foundation to become stronger, because you're encouraging spinal stability.
• Lie face up on the mat with your heels on the physioball, covering the ball with your back while flexing your knees and placing your feet on the floor to promote balance.
• Cross your arms across your chest or place your hands on behind your head, whichever is easier.
• Crunch up with eyes to the ceiling to engage the core. Do NOT lift the shoulders off, this will increase the use of the hip flexor muscles and use less core.
• Perform 1 set to start, progress to 2-3 sets of 10-15 repetitions.
Physioball Side Lifts
This exercise strengthens the abdominal and back muscles.
• Lie with your side on the ball (ball is at your waist), use your legs to balance and support. Place your arms crossed on your chest. Raise your upper torso off the ball sideways moving from even with your legs to head towards the ceiling. Then slowly lower down to the ball. (do not collapse over the ball) and end even with your legs.
• A progression: Lift and rotate at the top. You will also challenge your balance while performing a lifting motion with rotation for your obliques and transverse abdominus muscles.
• Perform 1 set to start, progress to 2-3 sets of 10-15 repetitions.
Physioball Knees to Chest
This exercise strengthens the abdominal and back muscles, which can enhance your performance.
• Get into a push up position arm extended with the ball under your shins. (you are face down or prone)
• Remain on the ball and draw the knees to your chest. Extend the legs and return to the push up position. Do not arch the back at the end. Tighten your core cirumferentially.
• Perform 1 set to start, progress to 2-3 sets of 10-15 repetitions.