Lifetime Fitness 4 Men

Core Stability Exercises For More Power

Your core is your body’s ‘powerhouse;’ your ‘engine room’ driving dynamic movements like running, kicking, punching, etc.  To develop your core it is necessary to firstly to establish your static stability and you can achieve this through core stability exercises.

There are three areas that make up your core, posterior, anterior and lateral and each area consists of several both deep and superficial muscles.  Often the core is thought to be the six-pack alone but, that is just one muscle among many that contribute to it.

So, what is a stable core?  Just think, if you wanted to jump high into the air, what would be the best ground to take off from?  Would it be concrete or deep sand?  Obviously, you would achieve greater height from a concrete platform than you would from deep sand because it has greater stability.  So, having a stable core is having a solid base to work off. 

So, before practicing dynamic core exercises, it is essential to erect a stable launch base to work off.

What are the best core stability exercises to help develop your core stability base?  My favourite is Swiss ball exercises.  The Swiss ball has an unstable surface that literally makes your muscles work to compensate for this and maintain a table base.  Therefore, those deep muscles unused when exercising on a firm base are forced into activity along with your superficial ones.

The following Swiss ball exercises are good for training the muscles of your posterior, anterior and lateral areas to form a stable base:

1. Lie on your back, spread your arms in a ‘T’ formation with palms upward, and position your feet on of the ball.  By pushing your heels downwards and lifting your hips up, attempt to pull your feet towards your butt.  Slowly build up to about twenty repetitions.

2. Hold your body straight in a bridge position with your forearms placed on top of the Swiss ball.  Build up slowly to holding this position for ninety seconds.

3. Lie on your side with the Swiss ball under your hip.  Next, position your feet flat against a wall with your top leg back and your bottom leg forward.  Hold your body in a straight bridge position.  Now, repeat the exercise on your other side.  Slowly build up to ninety seconds on each side.

By practicing core stability exercises you will develop a stable core base as a launch pad for more dynamic activities.

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How To Balance Starting Swiss Ball Exercises

Hi lifetime fitness seekers,

Many of you have emailed to say that you are finding it difficult to find your balance when positioning yourselves to commence Swiss ball exercises.  Hopefully, the following article, “How To Balance Starting Swiss Ball Exercises” will help.

How To Balance Starting Swiss Ball Exercises

When first performing Swiss ball exercises, you may experience problems keeping your balance.   The very effort of trying to balance works your stomach muscles and that, in turn, helps you to lose belly fat.  As you practice exercise ball exercises, your balance will improve, but then maintaining your balance will also keep your stomach muscles engaged.

If your exercise ball workouts include exercises such as the exercise ball chair that require you to sit on top of the Swiss ball, then stability may be found by sitting on the centre top with your feet placed flat on the floor.  Adjust the spread between your feet until you feel balanced.

To position yourself face down on a Swiss ball, kneel over the ball and position your chest in a comfortable position.  Now stretch your legs out and use your arms to keep balance.

Some exercise ball exercises require a face up position and this can be more difficult to balance.  Start by sitting on top of the ball and then start to walk your feet forward.  Lean into the gym ball and allow it to roll up your back until you are resting in a balanced position.

Remember, every effort that you put into your exercise ball workouts will assist you in your battle to lose bell fat.

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How To Lose Belly Fat With Swiss ball Exercises

Swiss ball exercises, known also as exercise ball workouts, stability ball exercises, gym ball exercises and exercise ball exercises, have become popular in the pursuit of losing belly fat and attaining lifetime fitness.

Developed in 1963, the Swiss ball, larger and lighter than a medicine ball, comes in different sizes. They vary from the easily manipulated small ones to the larger ones that are great to practice balance and flexibility exercises. Just choose the size that suits your chosen exercise ball exercises.

The primary benefit of practicing Swiss ball exercises is that because of the instability of the exercise ball, your body engages many more muscles in an effort to just maintain your balance. Consequently, those muscles over time become increasingly stronger.

By focussing your exercise ball workouts on your abdominal and back muscles, and combining them with a healthy diet, you will be able to lose belly fat.

So what Swiss ball exercises could you include in your exercise ball workouts?

Firstly, there is the Crunch. In this gym ball exercise, position your lower back on the Swiss ball, making sure that it is fully supported, with your hands on your upper thighs. Next, start to curl up your upper body as far as it is comfortable whilst, at the same time, sliding your hands along your thighs. The idea is eventually for your hands to reach your knees, so stop if you do so. Now, slowly uncurl your upper body back to the starting position.

Next exercise is the Roller. Throughout this exercise, keep a straight line through your torso. Now, kneel on the floor, place your hands on the Swiss ball and keep your elbows straight. Now, gradually roll the ball away from you moving your point of contact from your hands to your forearms. When you reach a position that feels comfortable, hold it for five seconds.

Another addition to your exercise ball exercises is a gym ball variation of an exercise I mentioned in a previous article, the Plank. Position yourself on your hands and knees with your ankles and shins resting on the ball. Now you need to gradually push the ball back which should lift and straighten your knees. You should now have your body in a straight line from your shoulders to feet and you need to hold that position for as long as possible.

Here are some more Swiss ball exercises:

Place your hands on the floor and rest your shins on the ball. With your stomach pulled in and your back flat, gradually bring your knees up in the direction of your chest pulling the ball towards you. Then slowly push the ball back away and straighten your legs.

I love this exercise ball exercise that is called the exercise ball chair. That is basically what it is, an exercise ball chair – you just simply sit on it. Does it sound simple just sitting around on ball? Yes, it probably does however, easy it is not. You will find that trying to hold your balance whilst sitting on a Swiss ball will challenge your body and exercise your muscles. This is based on the theory that, in order to maintain balance and posture whilst sitting on the ball, your abdominal and back muscles are constantly active and engaged.

Combining Swiss ball exercises in a regular exercise ball workout together with a healthy diet is a sure method of achieving your goal of losing belly fat and having fun at the same time.

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