Say "bye" to boring crunches, curl ups, sit ups, and "hi" to playful core and balance workouts!
All exercises that seriously challenge your balance will also work your core. They also have the extra benefit of being more functional for runners as you get to also train your balance and coordination. The following exercises are inspired by the amazing acrobatic performances you would see at circuses. These exercises are relatively safe and I offer multiple versions of each going from beginner to advanced. When one exercise feels to easy, just move to the next-level version of it. If Level 1 feels too challenging, you can also deflate the ball slightly or use the help of a wall to make it easier.
For all these exercises, as there is always a risk that you might fall, make sure that the floor around the ball is clear of hard objects and that furniture is far enough for you not to risk hitting a sharp corner.
Have fun, and do not forget to share your feeback and pictures in the comments section.
Equipment Required:
Elastic band
Balance ball
Time Required:
10-15 minutes
Level 2: Add an elastic around your ankles
Level 3: 2 sets holding a weight in your right hand. 2 sets holding a weight in your left hand.
Fine a straight line on the floor or create one with a rope and walk on it for 10 steps foward then backward placing one foot right in front of the other right. Between each step, extend your leg pausing for one or two seconds before bringing the leg forward and the foot down. Place an elastic band around your ankles to make the exercise more challenging, or do it holding a light weight in one hand (alternating sides with each set).
Exercise 2. Riding the Circus Pony
Level 1: 4 sets of 20 forward and backward pelvis rocks
Level 2: 4 sets of 10 upper-body twists with arms extended (keep pelvis in posterior tilt)
Level 3: 4 sets of 10 upper-body twists holding a weight or ball with both hands with arms straight
Level 4: Same exercises sitting on the ball side-saddle style (both legs on one side). 2 sets on each side
Start by straddling the ball, bringing your foot back until your thighs are vertical. If it is too hard, deflate your balance ball slightly. Anchor yourself in position with your feet behind the ball. Squeeze the ball with your inner thighs hard. Then, using your abs alone (do not push with your foot) push your tailbone forward and tilt your pelvis back, hold for as long as you can, then rock back and let your foot back on the floor.
Level 2: Stand with your hands and knees on the ball for as long as you can. Repeat 5 times
Level 3: Stand with your knees on the ball for as long as you can. Repeat 5 times
Level 4: 4 sets of 10 alternate arm raises Standing with your knees on the ball for as long as you can
Level 5: 4 sets of 10 slow upper-body twist standing on your knees. Add a weight in your hands when you can stand up on your knees with ease.
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If you are new to exercise, always consult with your physician before starting.
All exercises that seriously challenge your balance will also work your core. They also have the extra benefit of being more functional for runners as you get to also train your balance and coordination. The following exercises are inspired by the amazing acrobatic performances you would see at circuses. These exercises are relatively safe and I offer multiple versions of each going from beginner to advanced. When one exercise feels to easy, just move to the next-level version of it. If Level 1 feels too challenging, you can also deflate the ball slightly or use the help of a wall to make it easier.
For all these exercises, as there is always a risk that you might fall, make sure that the floor around the ball is clear of hard objects and that furniture is far enough for you not to risk hitting a sharp corner.
Have fun, and do not forget to share your feeback and pictures in the comments section.
Equipment Required:
Elastic band
Balance ball
Time Required:
10-15 minutes
Exercise 1. Tightrope Walk
Level 1: 4 sets of 10 steps forward and back with arms open wide to your sideLevel 2: Add an elastic around your ankles
Level 3: 2 sets holding a weight in your right hand. 2 sets holding a weight in your left hand.
Tightrope walker painted by Forain
Fine a straight line on the floor or create one with a rope and walk on it for 10 steps foward then backward placing one foot right in front of the other right. Between each step, extend your leg pausing for one or two seconds before bringing the leg forward and the foot down. Place an elastic band around your ankles to make the exercise more challenging, or do it holding a light weight in one hand (alternating sides with each set).
Exercise 2. Riding the Circus Pony
Level 1: 4 sets of 20 forward and backward pelvis rocks
Level 2: 4 sets of 10 upper-body twists with arms extended (keep pelvis in posterior tilt)
Level 3: 4 sets of 10 upper-body twists holding a weight or ball with both hands with arms straight
Level 4: Same exercises sitting on the ball side-saddle style (both legs on one side). 2 sets on each side
Circus horsewoman riding side-saddle painted by Toulouse-Lautrec
Start by straddling the ball, bringing your foot back until your thighs are vertical. If it is too hard, deflate your balance ball slightly. Anchor yourself in position with your feet behind the ball. Squeeze the ball with your inner thighs hard. Then, using your abs alone (do not push with your foot) push your tailbone forward and tilt your pelvis back, hold for as long as you can, then rock back and let your foot back on the floor.
Exercise 3. Acrobat On a Ball
Level 1: Start in a plank with your legs on the ball, bend your knees, then twist side to side. Repeat 10 times.Level 2: Stand with your hands and knees on the ball for as long as you can. Repeat 5 times
Level 3: Stand with your knees on the ball for as long as you can. Repeat 5 times
Level 4: 4 sets of 10 alternate arm raises Standing with your knees on the ball for as long as you can
Level 5: 4 sets of 10 slow upper-body twist standing on your knees. Add a weight in your hands when you can stand up on your knees with ease.
Acrobat on a ball by Picasso
When doing these exercises, try to make sure your feet are not pointing outwards with your knees buckling in.
For the hands and knees on the balance ball, start by placing your hands on the ball then put one knee up on the ball, find your balance, and slowly place the other foot on the ball. All movements on the ball should be done very slowly.
To raise up on your knees, first make sure your whole lower legs are in contact with the ball with the feet touching it, first lift one hand up slowly raising into an upright position from the knees, then get the other hand off. To do it with a medicine ball, you can hold it under one arm, and go on the ball with one knee and one arm on the ball, place the other knee on the ball, then get up on your knees grabbing the ball with both hands.
If you are new to exercise, always consult with your physician before starting.