5 Swiss Ball Moves To Shore Up Your Core!

If you haven’t used the Swiss ball at your gym as yet, we reckon you should start now. It’ll take your abs workout to the next level!
swiss ball

Lying unused in the corner of most gyms is one of the most versatile pieces of gym equipment you can work with. Woefully underused and often ignored, the Swiss ball may give you more bang for your buck than most other machines you prefer instead. While it can be used for a full-body workout too, the Swiss ball is especially effective when it comes to training your core.

From small movements like standing up and sitting down to complex ones like lifting heavy weights—your core provides you with the needed strength and stability. Amit Chhikara, Senior Fitness Manager at Fitness First India, Gurgaon suggests exercises to strengthen your core using a Swiss ball. They’ll challenge you in all the right ways!

1. V-Sit

Everyone wants killer abs, so let’s start with an exercise that focuses on achieving just that:

  • Lie on your back with your ankles on the ball.

  • Keeping your outstretched arms pointed towards your feet. Bring your torso up so that your body forms a V with your hips on the ground.

  • Hold the pose for a few seconds and then slowly bring your torso back down to the ground.

  • Smash out 10 reps and do three sets for maximum effect.

2. Feet-Up Plank

This is a simple plank with the intensity turned way up. The wobbly stability ball makes for a really difficult base, giving your whole body an extra-tough workout.

  • Assume the normal plank position, keeping the ball under your ankles and shins, and your palms flat on the ground with forearms straight.

  • Keeping your glutes and core tight, aim to maintain a straight line for your body for a minute.

  • When you get used to holding the plank for one minute, extend the duration for a rock-hard core.


3. Roll Out

This is a versatile exercise that works the core as well as the arms.

  • Kneel behind the ball with your forearms on its surface.

  • Slowly roll the ball out until you reach the ‘point of no return’ and your legs are fully extended (with knees on the ground).

  • Keep your core tight as you roll back to the starting position, not allowing it to sag.

  • Aim for three sets of 10-12 reps to really work your abs.


4. V-Pass

One of the toughest core exercises out there, this is guaranteed to get you feeling the burn around your midsection.

  • Begin by lying face up on the floor with the ball between your arms.

  • Keep the ball overhead as you crunch up, raising your legs to meet your arms at the same time.

  • Pass the ball between your hands and your feet, and slowly lower your legs and arms back down.

  • Repeat the motion again in a slow, controlled manner and do three sets of 10-12 reps.

  • To push your core to the limit, turn the last set into a drop set — keep going till you can’t get off the ground again!


5. Knee-Tuck Push-Ups

Surprised to see a push-up included in a list of core exercises? This variation works out your core, upper chest, shoulders and triceps in one movement!

  • Start in the feet-up plank position as explained earlier, with your shins resting on the ball, body in a straight line, and palms flat on the ground.

  • Bend your elbows to bring your chest down to the ground, and draw your feet in towards your chest at the same time.

  • After your chest touches the ground, revert to the starting position by straightening your elbows and rolling your feet back out.

  • Repeat for 10 reps, and aim to complete three sets of this exercise.


These moves take ab exercises way beyond basic crunches. Incorporate the Swiss ball into your workout right away, and test your core like never before!

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