How to Do a Physio Ball Sit Up Variation Exercise to Strengthen Core Muscles

Physio balls, also knows as Swiss exercise balls, were created for use in physical therapy. However, you can utilize these versatile tools in a number of ways in your regular fitness routine. Because physio balls are unstable and flexible, they force your body to engage the muscles of the core in order to maintain balance. The physio ball situp variation is just one of many exercises you can use to strengthen your abdomen.

Difficulty: Easy

Instructions

Things You'll Need:

• Physio ball
• Exercise mat or yoga mat

1. Place the ball in the center of your yoga or exercise mat. Sit on the ball and gently hold the sides of the ball with your hands. Carefully roll your body down the ball until it is resting comfortably between your pelvis and your shoulder blades.

2. Keep your feet about shoulder width apart and your feet placed flat and firmly on the ground. Cross your arms over your chest and engage the muscles of your abdomen, buttocks and upper thighs. Breathe deeply and on the exhale, lift your upper body as you would in a regular sit up.

3. Complete the sit up variation, lifting on the exhale and lowering on the inhale in slow, gentle and controlled movements. Lift only as far as is comfortable. If you feel pain or discomfort at any time, you are lifting too far. Keep your shoulders down and relaxed and your chin forward to protect your the muscles of your neck.

4. Increase the exercise by lifting into the sit up variation and holding the highest point for one full breath before releasing. Repeat a minimum of 15 to 30 sit ups before relaxing off of the ball and moving on to your next exercise.

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