Core and lower body strength are essential for bowling success. Leg strength generates ball speed and core strength provides balance and stability throughout the shot. Having stronger hips helps avoid imbalances and injury, not only in the hips but the knees as well.
Physioballs are a great way to work more muscles in traditional exercises while challenging your range of motion. They also help identify form imperfections and aid in fixing them. In this premium video, Leah Zahner, Certified Personal Trainer (NASM), demonstrates how to work on both leg and core strength at the same time with a physioball.
Start off by lying flat on your back with your heels on top of the physioball.
With your heels connected to the physioball, pull your knees to your chest. Because your heels are connected to the physioball, the physioball will roll towards you.
Finally, extend your legs forward and return to the starting position.
You want to engage your core throughout the exercise. In order to accomplish this, think about pulling your abs down towards the floor. This will stabilize your back onto the floor, allowing your hips and core to do the work while properly targeting those muscles.