Swiss Ball Exercises
Swiss balls are so called as their use can be traced back to Switzerland. These balls are also known by many other names like stability ball, birth ball, and fit ball.
What the Swiss Balls Do
Swiss balls are great for -
•Developing balance
•Improving coordination
•Strengthening the core muscles
•Building up your endurance
•Toning all the muscle groups
•Increasing flexibility
Upper Body Exercises
Wall Push Up
•Stand facing a wall, at least 3 to 4 feet from it. Hold the Swiss ball in front of your chest and against the wall. Your elbows must be straight.
•Push your chest towards the wall. As you do this, bend your elbows. Your spine must be straight.
•Don’t allow your chest to press into the Swiss ball.
•Now come back to the starting position.
One Arm Push Ups
•Place the ball under your shins. You may have to spread your legs out and press it into the Swiss ball to keep your balance.
•Your hands must be placed on the floor, in line with your shoulders. Elbows should be straight.
•Now while supporting your body with your left hand, making sure that it is straight, get your right hand off the floor and place it on your back. If you find that difficult, keep it by your side.
•Now push your body down bending the elbow of the left hand as you do it. It is okay if your trunk is turned slightly.
•Pull back using your chest, shoulder, and triceps muscles. After at least 8 reps, switch to the other hand.
Lower Body Exercises
Single Leg Squat
•Keep the ball between your back and a flat wall. Your feet must be placed at hip distance. Feet should face forwards.
•Stretch out your right leg in front of you to some extent.
•Now squat bending the left knee until your left thigh is parallel to the floor. The ball should slide down the wall as you bend.
•Come back to starting position.
•Switch sides and repeat.
Leg Raises
•Lie on the Swiss ball pressing your stomach into it. Let your hands rest on the floor close to the ball with elbows bent for support.
•Your legs should be stretched out behind you. Lift the balls of your feet off the floor. Toes should stay on the floor.
•Now lift one leg high up, as high as you can go. Keep it straight and don’t bend your knees. Hold for 10 seconds and lower the leg.
•Repeat with the other leg.
Exercises for Your Core Muscles
Back Arch
•Lie on your back on the Swiss ball. Keep the legs on the floor and the thighs should be parallel to the floor.
•Stretch your hands over your head and try to touch the floor behind you. Hold for 10 seconds and come back to starting position. Repeat.
Ball Rotation
•Lie down with your back resting on the floor. Your legs must be lifted straight up at 90 degrees, holding the Swiss ball between them.
•Using your hips slowing turn to lower the ball to one side. Then go back to the starting position.
•Repeat on the other side.