If you want to look your best all year round then you do not want to NOT do this exercise. If you are regularly training and you do not include this exercise within your workouts, it is safe to say you are missing out. What is the exercise I hear you ask? Well, the exercise isn't something you do on a piece of cardiovascular equipment, nor is it a machine or dumbbell you lift. The exercise is something that will keep you fit and work your core muscles which is what will give you that slender, toned, ripped look. Here it is...
Using a swissball for core workouts is how you are going to look great all year round. In this post I want to focus on a specific exercise that you can do with a swissball which targets your core muscles, fitness levels and is going to make you feel really good about yourself. The exercise is split into different stages, so it doesn't matter what level you are at, there is a way of doing it depending on your level of fitness. The exercise you will be completing is a WALKOUT to begin with and then this could progress into a jacknife, one legged jacknife and then a pike!
What Is A Walkout?
The walkout is a great exercise that involves just you and your swissball, it will give you a good workout and it will also work up a sweat for you. So the walkout is also going to target your balance and functionality to move across the floor. Begin by leaning over the swissball so that your stomach is on top of it and your hands and feet are touching the floor either side of the ball. From here you are going to walkout with your hands along the floor and naturally your body is going to move along the ball. The end position for you is with your legs fully extended and your feet touching the ball, almost like you are in a press up position over the ball. The rep is finished when you walk back the same way you walked out. One rep complete!!
The progression to this exercise is when walking out on the swissball to where you are in what looks like a press up position, you are going to perform a jacknife which is going to work your lower abdominals further. So to perform this exercise you are going to bring your knees into your chest keeping your feet attached to the ball. To increase the exercise one step further, you can look to do this exercise with just one leg which requires more balance and co ordination. In essence, doing it this way it will work your body even harder.
The final way to make this exercise a bit more challenging is to perform a pike movement which is very similar to what gymnasts will perform. So to reach the pike movement you will need to make sure you are flexible enough before attempting to do so. The pike exercise requires you to raise with your hamstrings and glutes (bum) muscles when you are in your finished walkout position. From here, keeping your legs straight you will push yourself up towards the ceiling and perform multiple repetitions which again will work your balance, co ordination and core muscles.
And there you have it, an exercise which is going to have you feeling and looking great for the Summer :)