How to Increase Core Strength With Ball Exchange

Increase your core strength by using your abdominal muscles to complete a ball exchange exercise. In this exercise, you exchange the fitness ball between your hands and between your legs while using your abdominal muscles. Keep reading to find out how you can use this ball exchange exercise to increase your core strength.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise mat
• Fitness ball

1. Lay flat on your back on the exercise mat with your knees up and feet flat on the floor.
2. Hold the fitness ball with both hands and bring your arms above your head, laying them flat on the exercise mat.
3. Use your abdominal muscle to bring both your upper and lower body up at the same time. Both the arms and the legs should remain straight at this point.
4. Place the fitness ball in between your ankles so you are now holding the exercise ball with your legs. You should still be contracting your abdominal muscles so that your upper and lower body are still off the floor.
5. Lower both your arms and legs back down to the floor, keeping the exercise ball between your ankles.
6. Raise your arms and legs up off the ground again by using the strength of your core.
7. Grab the fitness ball with your hands so you are now holding the ball and come back down to resting position. Continue this method of coming up with both your upper and lower body at the same time and exchanging the ball between your hands and your legs. Repeat this exercise for 8 to 12 repetitions.