Core Exercises for Women: Swiss Ball Cable Core Press

The cable core press is one of the best Swiss ball abs exercises to strengthen the core.

Some experts have even called this one of the “best core exercises” to tone the midsection and get defined abs.

It’s no surprise why this core press exercise is highly acclaimed. 

It is one of the abdominal exercises that allows you to train both for functionalities and aesthetics (defined abs).

The strength of this exercise comes from resisting movement by engaging the entire core. 

It requires you to hold your upper body steady while resisting the movement by maintaining straight arm alignment despite the pull from the cable pulley. 

The mechanics behind this exercise are much like the ones in plank exercises

Just as planks recruit nearly all muscles in the core to hold the steady and straight body alignment throughout the hold period, this core press exercise forces the entire core and abs to work harder to not only maintain the body positioning, but also resist the pull. 

Needless to say, it’s a much harder task than the simple plank hold

See the video guide to Swiss Ball Core Press below. 

Tony Gentilcore, certified strength and conditioning specialist (CSCS) and strength coach at writes, “The main function of your core is prevent movement”.

This exercise works largely because its training method aligns with the main function of the core.

And essentially, that’s where the functional benefits of this exercise comes from. 

In addition to abs and core strength, Gentilcore states that the cable core press improves core stability.

The exercise is done using a cable machine, which makes it great addition for abs routine at the gym. But if you don’t have access to gym, you can use a resistance band with handles to perform the cable core press.

Exercise Table


How to Do the Swiss Ball Cable Core Press

  1. Set up a cable machine’s cable handle at your chest level. 
  2. Position a Swiss Ball 3 to 4 feet away from the cable machine. Hold a cable handle with both hands and bring it in front of you.
  3. Sit on the ball with the handle in your hands and walk away until your head, shoulders and upper back are resting firmly on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders.
  4. Engage your abs and slowly press your arms up out in front of you until your arms are fully extended. 
  5. Hold for 1-2 seconds on top without letting your body rotate and bring the cable back to your chest. Repeat for 10-12 repetitions or hold the top position for 30 seconds. Complete 2-3 sets 


  • Knees should be bent at 90 degrees.
  • Your thighs and torso should be almost parallel to the floor.
  • Position your knees  hip-width apart and your feet facing forward. Distribute your weight evenly on your feet.

Other best ab workouts for women with a stability ball:

  • Swiss ball stability plank
  • Swiss ball pike crunch
  • Swiss ball bicycle crunch
  • Swiss ball v-crunch
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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