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This exercise will work your abs without you even knowing. You only need to focus on passing the ball from your hands to your legs.
Major Muscles Worked
- Ab Muscles
Other Muscles Worked
- Shoulders
- Hip Flexors
Ball Passes (with Swiss Balls) Guide
- Lie on your back, keep your feet wide apart and hold a swiss ball over your head. Keep your hands straight.
- Now lift the Swiss Ball and bring it upward while squeezing your abdominal muscles.
- Simultaneously lift up both legs off the ground towards the ball.
- Where they meet, take the ball using your feet and release your hands slowly back to the starting position and you lower your legs until the swiss ball almost touches the floor.
- Reverse the movement to return the swiss ball to your hands.
- Perform as many reps as you can while maintaining proper form.
Trainer’s Tips
- Control your movement when lowering your feet and make sure the ball doesn’t touch the floor.
- Try to pass the ball as fast as possible.
- If you have a back problem or injury do seek medical approval before engaging.
Benefits of the Ball Passes (with Swiss Balls) Exercise
If you want abs or a strong core, this exercise will give you the results you want.
Passing the ball doesn’t feel like exercise, which means you can do lots of reps without feeling tired.
