Before you decide to skip this article because you think we’re going to give a 500-paged guide about when, how, where, with whom, how many reps and sets, and on which days you should do the exercise, accompanied with the funniest diet you’ve ever seen… no, no, no, we’re “not about that life”

Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Whether you’re hitting a tennis ball or mopping the floor, the necessary motions either originate in your core, or move through it.

No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Thus, weak or inflexible core muscles can impair how well your arms and legs function. And that saps power from many of the moves you make. Properly building up your core cranks up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do (Anon. 2012)

Therefore, we decided to include a great Pilates-based exercise known as the Stability Ball V-Pass or simply also known as the Hand-to-Feet Ball Pass With a Swiss/Stability Ball, as our first core workout.

Below, our very own administrator, Lungile Sibeko, carefully demonstrates the exercise

Exercise demonstrated by Lungile Sibeko
Image extracted from
Image extracted from


Lie face-up on the floor(supine), holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a). In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b). Squeeze the ball with your legs and lower your arms and legs back to the floor (c). Repeat, passing the ball back to your hands. That’s one rep (The trick: don’t let the ball, your legs, or arms/hands touch the floor 😉 )


  • Improved flexibility of the upper and lower back
  • Stronger abdominal muscles

To prevent strain, you should keep your lower back pressed to the floor throughout the exercise. For the beginner exercise, the head and shoulders should also rest on the ground during the ball pass. Keep your trunk contracted at all times. If you have any health issues relating to your abdominal area, such as surgery for a hernia, talk to your doctor before attempting this exercise. Clear the floor of any sharp objects that can puncture the ball before you begin the exercise. Also keep the ball away from any source of intense heat.

Just by the way, this is a great way to get toned, core muscles so go on, get toning away!!!


#CommitToCoreWorkouts #CommitToToning #Hardcore

By Anza Ramatsia


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