A Complete Swiss Ball Exercise Workout
The Swiss ball can be found in practically every gym or fitness center. These giant beach ball looking objects have been part of the professional fitness scene for many years, only they were known as stabilizer balls. A Swiss ball exercise workout is simple, but very effective if done correctly.
In recent years they have become the rage as both fitness buffs and beginners have taken to using them for core strengthening.
To make the most of the Swiss ball, you must know how to use it properly and how often to use it.
The following Swiss ball exercises are designed to get the most out of a routine. As with any fitness routine, consult with a professional before starting and make sure to warm up before beginning the routine.
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Swiss Ball Exercise 1 – Shoulder Rolls
Position the Swiss ball so that it is underneath the shoulders. Roll from left to right approximately six to eight inches. Repeat this ten times, working up to doing two sets of ten.
Swiss Ball Exercise 2 – Back Arches
Position the ball in the middle of the back so that you are lying on the ball. Use the feet to stabilize yourself. With your arms at your sides, reach backwards and touch the ground. Hold this position for around ten seconds then slowly return to center position. Repeat five times.
Swiss Ball Exercise 3- Leg Extenders
Again position the ball in the middle of the back with feet flat on the floor in front of you. Extend the right leg straight out and hold for five seconds, pull the abdominal muscles tightly in as you hold the position. Repeat with the left leg. Do ten reps on each leg and two sets.
Swiss Ball Exercise 4 - Back Arches
Lie across the ball with your stomach in the center, face down, with your hands touching the ground. Lift the shoulders only, arching the back as high as possible and holding for five to seven seconds. Do this ten times and work up to doing two sets.
Swiss Ball Exercise 5 – Sit-Backs
This may be a little more challenging at first but it will become easier. Sit on the Swiss ball and lift your feet off the ground. Use your arms for balance and lean backwards. At first you may not be able to lean very far, that is okay. Hold the position for five seconds and repeat five times.
Swiss Ball Exercise 6 – Lean Forwards
Lie on the Swiss ball, positioning it underneath the stomach. Lean forward and lift your legs as high as possible off the ground. You can lower your head and use your arms to keep your balance. Repeat five times.
These are just a few of the exercises that can be performed with Swiss ball. Fitness routines that regularly incorporate the use of the Swiss ball will see an increase in core strength, overall endurance, balance, and even weight loss. The abdominal muscles will be fit and taut just like they should be.
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Tagged with: Abdominal Equipment • abdominal workout exercises • abdominal workout routine • abs exercise workout • best abs exercises • Core Ball Exercise • effective abdominal exercises • swiss ball exercise • swiss ball exercises
Filed under: Abdominal Exercises • Abdominal workouts
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