Would you like to build balance, strength and proprioception? Without having to risk life and limb on upside-down Bosu Balls or other kinds of ‘instability’ training? Most of these types of exercises are high-risk/low reward. You’re much better off building strength as a foundational quality and then working on balance as secondary. These core exercises you can do on a Swiss ball are simple, effective and have a low risk of injury.
‘Instability’ training done properly, can be valuable for developing core strength and also upper body strength. It trains our muscles to stabilize the spine. These can also be scaled up or down, according to your current level.
In this video, we’re going to go over three of my favourite exercises. We’ll be training different aspects of the core. (For more Swiss Ball exercises, click here)
1. Set Points With A Swiss Ball (Transverse Abdominis)
This is an awesome exercise which helps to activate and strengthen our TVA, adductors and our pelvic floor. It is really accessible for people even if they’re not particularly strong. Strictly speaking, it’s a very accessible form of ‘instability training. You’re on your back and you can then concentrate much more on the mind-muscle connection with your TVA instead of being distracted with keeping your balance. You can be in complete control of how intense this exercise is by how high you raise your legs. The more vertical your legs, the easier it is to press your lower back into the floor.
Come to your back and place the Swiss ball in a comfortable spot between your legs. Squeeze the ball firmly. This will engage your inner thighs. Make sure you are pressing your lower back into the floor. Don’t over harden anything and keep your shoulders away from your ears. Inhale, bring your arms by your ears and make sure your knees are over your hips. Exhale, bring your legs and arms forward. Keep your lower back on the floor as if your back starts to arch, it means your TVA has disengaged. Bring your legs a little back up to vertical to re-engage. Breathe here for 10-30 seconds, then come back to the start position and relax for about 30 seconds. Repeat 3 more times for 4 sets.
The height of your legs will depend on your TVA strength. I would recommend starting off with your legs relatively vertical. Start to lower them gradually if you can keep your TVA engaged as I described earlier.
2. Swiss Ball Roll (Transverse Abdominis, Serratus Anterior (Scapular Stability)
These are an example of core exercises that are deceptively simple as these are extremely challenging to keep your TVA engaged and your scapular stable with the straight-armed version. The Serratus Anterior is often very weak in most people and helps with shoulder stability and these will also be strongly worked here. I would start off slowly and work your way up. The reward will be a level of strength, steadiness and confidence you would not expect from doing such a simple exercise. (Read more about the importance of having a strong Serratus Anterior here)
Come onto your knees and bring the Swiss ball in front of you. With your elbows roughly shoulder-distance apart, dig the tips of your elbows onto the very apex of the ball. Clasp your hands. When you feel steady, carefully walk your feet back out until you’re in an Elbow Plank. Resist the temptation to rest your chest onto the ball. Your elbows should be vertical. Make sure your feet are hip-distance apart (or even wider if you’re finding yourself a bit wobbly). When you feel steady, inhale and roll the ball away from you an inch or two. Exhale, roll the ball back the same distance. Keep pushing out through your heels and squeeze your quads and glutes.
One roll forward and one roll back is ‘one roll’. See if you can do 5 rolls nice and steady and repeat 3 times.
If your lower back starts to arch, this means your TVA has disengaged. Your lower back muscles are trying to stabilize the movement. If this is you, don’t roll and just work on being in Elbow Plank on the ball.
The progression from this exercise is doing this with straight arms. This creates a longer lever and really challenges the Serratus Anterior. Come to a Plank Pose on the ball and repeat the same cues as with the Elbow Plank version.
Don’t forget to breathe as it is very tempting to try and rush this exercise. Start off where you are and work your way up slowly. I promise you, it will be worth it!
3. Crane Prep Hold (Latissimus Dorsi)
Core exercises that get the lats firing are rarely talked about. Our lats are the ‘forgotten giants’ of our body. They’re some of our biggest muscles. Yet are almost completely dormant in the vast majority of people, even those who are very athletic. Yet they are so important for protecting our shoulder girdle and realizing the strength in our torso and upper body.
You may be wondering, ‘How do I know if my lats are firing’? You’ll know they are firing when you feel the muscles on your side body by your ribcage tightening.
Bring the Swiss ball in front of you and put one knee on the apex of the ball. Bring your hands to the floor, shoulder-distance apart, spreading your fingers and pressing the finger pads into the floor. This is ‘cambering the fingers.’ Making sure your arms are straight, bring your other knee onto the ball. To prime your brain to feel your lats, give your elbows a teeny bend and try to feel the lats firing. Then straighten your arms when you’re feeling confident you know the feeling.
Next, inhale press your arms straight and try to feel your lats firing with straight arms. Exhale, bring your knees in towards your chest. Feel your lats firing here and hold for 20 seconds. You don’t need to bring your knees too close to your chest to really feel your back working. Work your way up to 3-5 sets of 20-30 second holds.
So there you have it! Practice these core exercises regularly. They would probably take about 10 minutes all up. Build your balance, confidence and mind-muscle connection to these key muscles and enjoy the benefits in your yoga practice and your lifting workouts.
