Core Exercise Series – Swiss Ball Plank

Mark — Thu, 10 Dec 2009 18:57:18 +0000

Many of you have tried the plank on the ground, which is a very effective core exercise. Performing the same core exercise on a Swiss Ball not only provides more challenge, but will help you develop tremendous balanced, core strength and stability.

Image Source: MSN Health and Fitness

Starting Position

With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
Keep your feet slightly apart to start and move them closer together as you become stronger.

The Movement

While maintaining the plank position, perform a small, slow stirring motion with your forearms and hands (i.e. stir the pot!) that are resting on the Swiss ball.
Start with 5 small circles in each direction and work your way up as you become stronger.

Key Tips

Control the core and remember to breathe.
The stirring motion should be slow and controlled.
Do not let your body sag to the floor.
Try to keep your head and neck in line with your spine.

Ready for a challenge?

To increase the difficulty of the Swiss ball plank core exercise, try making larger circles with you forearms and hands.
Bringing your feet right together will decrease your stability and will also make the exercise more challenging.

Other core exercises on Healthynomics

Essential Home Gym Equipment

Mark — Tue, 24 Nov 2009 22:55:13 +0000

Working out at home has many advantages. Saving money and time are usually at the top of most people’s list for reasons to workout at home. Well luckily, there are no reasons why you cannot achieve the same fitness results and health benefits. There are numerous pieces of home gym equipment that are relatively cheap, take up minimal space and most importantly, provide results.

Here are my top pieces of home gym equipment:

TRX Suspension Trainer – A total body workout tool. Challenges your core strength, cardiovascular fitness and flexibility. The TRX Suspension Trainer is also great for traveling and can be used inside or outdoors. My favorite piece of home gym equipment.

Image source: Fitnessanywhere.com

Swiss Ball - What home gym would be complete without a Swiss ball? The number of exercises one can perform on a Swiss ball are endless. For beginners, I would recommend the Bosu Ballast Ball. The Bosu Ballast Ball is slightly weighted on the inside of the ball and keeps it from rolling around the floor.

Image source: PhysioRoom.com Ltd

PowerBlocks – Save time, space and money with this fully adjustable set of dumbbells. The Sport 5.5 PowerBlock replaces 22 pairs of dumbbells.

Image Source: Amazon UK

Kettlebell – Have become hugely popular over the past couple of years, especially with athletes. Significant gains in cardio, strength and power can be made with kettlebell swings.

Image source: Amazon UK

Perfect Pullup – Perform pullups and chin-ups to workout the muscles of your back, shoulders and biceps. Adjustable handles make this pullup bar uniquely effective.

Image source: Perfect.PUSHUP

Jump rope – A good old fashioned jump rope is great for burning calories while strengthening the muscles of your legs.

Image Source: Amazon UK

Workout bench – A good solid workout bench will be the base for many strength and core exercises that can be performed at home. Not a necessity, but if you have the space, a great addition to your home gym space.

Image source: Fitness Superstore UK

If you have any home gym equipment recommendations or have seen an interesting new ones, let us know!