Home Workouts: Tennis Ball Core Exercises

Tennis Ball Core Exercises for Home

A tennis ball is a great piece of equipment to add to your home gym. It’s cheap, easy to store, and effective for trigger point therapy, reaction training, and even core training!  You can buy them from Amazon for as little as $2 here.

Here are 4 tennis ball core exercises *you can do to tone up that midsection:

Jackknife  (Targets lower abdominals and inner thighs)

  1. Lie supine while squeezing a tennis ball in between your feet.
  2. Use your abdominals (not momentum) to lift hips and reach feet at a 45 degree angle.
  3. Slowly lower your hips and legs down to a 45 degree angle (or lower).
  4. Notes:  Make easier by bending your knees.  Keep your spine in a neutral position with abdominals pull in tight!

Windshield Wipers  (Targets sides of the waist and inner thighs)

  1. Lie supine while squeezing a tennis ball in between your knees.
  2. Pull your abdominals in tight as you straighten your left leg.
  3. Slowly lower your legs to the right while keeping both shoulders (and shoulder blades) down on the floor.
  4. Bend your knees and raise back up to the starting position.
  5. Notes:  Make easier by not rotating as far.  Make harder by keeping leg straight as you raise back up or trying both legs extended.  Your shoulder blades can’t come up off the floor.

Tennis Ball Core Exercises

Tennis Ball Crunch  (Targets upper abdominals and chest)

  1. Lie on your back and squeeze a tennis ball in between your hands as much as possible.
  2. Slowly crunch up as high as you can.
  3. Hold for 2-3 seconds, then slowly lower back down.

1 Arm Superman  (Targets lower and mid back)

  1. Lie on your stomach with the ball under your right hand.  Press your hand down hard into the tennis ball.
  2. Reach your right arm away from you as much as possible (rolling the ball away from you) while keeping your abdominals in and your legs active.
  3. Simultaneously lift your chest and roll the ball towards you while retracting your shoulder blade.
  4. Slowly lower back down and reach ball out again away from you.
  5. Perform the same amount of reps on each side.
  6. Note:  Keep legs on the floor and just focus on your lower and mid back functioning together.

Do as many reps as possible of each exercise with perfect form.

Check out more ways to use a tennis ball from prior posts here:

*Consult your doctor before starting any new exercise program.

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