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Perform the Arm to Leg Ball Exchange Core Strengthening Exercise

Updated on September 3, 2020

The main function of the core muscles is to provide support for your upper as well as lower body.

The main function of the core muscles is to provide support for your upper as well as lower body. It is also a great help when it comes to maintaining your body’s center of gravity. This is why it is important that these muscles are given special attention, focused on strengthening them for the body’s total well-being. By doing this, you are able to improve on your posture and decrease lower back pains. Aside from this, you lower the risk of back injuries that is often caused by musculature weakness. Your physical performance is enhanced and your sense of balance greatly improved. An exercise ball is a handy and useful tool in strengthening the core muscles. There are several strengthening exercises you can perform using the exercise ball, all of which are focused on maintaining strong and fit core muscles. Read on below to learn how to perform the arm to leg ball exchange core strengthening exercise.

Step 1. Place an exercise mat on the floor and lay flat on your back on top of it. Your knees must be up and both your feet planted firmly on the mat.

Step 2. Take your exercise ball and hold it with both of your hands. Raise your arms upwards and over your head, flattening them on over your exercise mat.

Step 3. With both your arms and legs straightened out, make use of the muscles on your abdominal area to lift up both your upper body and lower body simultaneously.

Step 4. Now position your exercise ball right in between both of your ankles. At this point, the exercise ball is being held securely by your legs. Continue to contract the muscles of your abdomen to keep your upper body and lower body still away from the floor.

Step 5. This time, bring down both of your arms and your legs toward the floor. As you do this, continue to hold on to your exercise ball in between both of your ankles. Lift up both of your arms and legs away from the ground all over again. Perform this by making use of your core strength.

Step 6. Grab a hold of your exercise ball this time, making use of both of your hands. As you hold on to the ball, go back downwards until you reach your rested position. Perform this exercise of raising both your upper body and lower body simultaneously while transferring your exercise ball between your legs and your hands for about 8 to 12 times.

A weak body is one that is often plagued with various ailments and other medical problems. This is the main reason why it is very important to take the necessary steps to keep it strong. Although there are other parts of the body that need to be strengthened, it is essential that core muscles are must be built up. The body’s strength and its proper functions depend greatly on them. There are other variations on ball exercises that are effective in strengthening those muscles, and performing them regularly is a giant step towards being physically fit and healthy.


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