4 Moves That’ll Help Make You Less Clumsy
Work on your balance AND your abs.BETH BISCHOFF
I love the Swiss ball because no matter what exercise you do with it, you’re always working on your core stability. This particular total-body workout is so challenging and thorough, you won’t need to do an abs workoutafterward—it’s built right in!
Another thing Swiss balls are amazing for: balance. And the cool thing about balance is that it’s totally trainable! On the days when I’m a complete spaz, I do the moves in this workout to get mine flowing. Interesting insight: Just like your muscles, including your heart, your balance needs to get warmed up to perform optimally. So be patient with yourself during the first few minutes of each move below. You’ll feel a little off, and that’s totally natural. But watch: Once you get warmed up, your skills will improve. It’s pretty cool, actually!
The Workout: Complete three sets of each move below for the reps noted, with 30 seconds of rest in between each set. Take your time, and use short, shallow breaths during each move.
Preview the workout in our pin-able and fun infographic, then look below it for a breakdown of each exercise.
MOVE 1Swiss-Ball PlankBETH BISCHOFF
Place your elbows on the ground directly under your shoulders, with the ball just behind you. Gently clasp your hands together for support. From your knees, step your left foot back, and place it on the ball so that your foot naturally drapes over the top of the ball and your shins are supported by the ball. From here, brace your torso, and activate your left leg. Then step your right foot back so that both feet are together on the ball. Focus your effort into your torso, and hold for 30 seconds. That’s one set.MOVE 2Swiss-Ball Hip Raise and Leg CurlBETH BISCHOFF
Lie on the floor, and place your feet and legs on a Swiss ball with your feet together. Extend your arms directly out from your shoulders at your sides (A). Brace your core and torso, and press into the ball so that your hips rise upward. Squeeze your glutes, and pause for a moment in this position (B). Then, pull your heels toward your butt, keeping your hips high; pause when your feet are on top of the ball and the ball is near your butt (C). Slowly release back to the starting position. That’s one rep; do a total of 15.MOVE 3Single-Leg Stretch LungeBETH BISCHOFF
Stand with the Swiss ball behind you, and hold a light medicine ball, five-pound dumbbell, or a towel in both hands. Shift your bodyweight onto your left leg, and place your right foot on top of the ball behind you; stand with a long, tall spine, and brace your torso and core (A). In one movement, bend your left knee and lower your hips while you extend your right leg back until it’s straight. (You will feel effort in your left leg and an awesome stretch in your right leg and hip.) Simultaneously, bend over with straight arms and tap the ball/weight/towel on the floor (B). Press into your left leg, and rise back up to the starting position. That’s one rep; do a total of 15, then switch sides.MOVE 4Swiss-Ball Opposite Arm and Leg LiftBETH BISCHOFF
Lie on top of a Swiss ball with your hands and feet on the floor to stabilize yourself. Brace your torso and core, and reach your right arm forward. Stabilize your balance in this position, then reach your left leg back so that both your right arm and left leg are now off the floor. Hold this position for five seconds. Release down. That’s one rep. Perform the movement on the other side. Do a total 20 reps.