Ball Exercises for the Abs and Butt

Overview

This is another great Swiss ball workout for the core muscles and also for strengthening the limbs. It comprises a challenging routine designed to add spice and variation to the other Swiss ball exercises. Here we target primarily the abdominal and gluteus muscles, which are utilized throughout the various exercises.

The Vertical Leg Raise variation pictured here is our choice as the best posture exercise out of this group. It recruits the core muscles to a very high level because it's a rather unstable position, and only one ankle must prop up a substantial part of the body.

Ball Exercises for the Abs and Butt

• Overview

Stretches

• Trunk Stretch
• Overhead Stretch
• Sideways Stretch

• Chest Press
• Chest Fly
• Pullover
• Raised Arm Trunk Rotation
• Basic Bridge
• Vertical Leg Raise
• Flexed Knee Bridge
• Flexed Knees and Vertical Raise

Mat Crunches

• Lower Abs
• Full Abs
• "One Hundred" Abs

Ball Crunches

• Basic
• Leg Lift
• Oblique

• Kneeling Ball Rotation