Swiss Ball Exercises
The thing about swiss style exercise balls is that they are inherently unstable. Sit
on one, especially for the first time, and you’ll wobble like a jelly.
That’s why exercise balls are so effective when it comes to core strength.
Your body responds naturally and automatically to this instability,
working to keep you from falling off. With regular swiss ball exercise,
back and abdominal muscles used to keep you balanced become stronger.
Add specific swiss ball exercises like the ones below and you can get
an efficient full-body workout using just the ball and your body weight.
Swiss Ball Exercise Examples
The exercises shown here are a good example of moves that can be
done, and muscles that can be strengthened, with a swiss ball. There are
many more – see our Great
Bodyball Handbook.
These exercises are from the chart that comes with our
Fitball
Exercise Ball.
Stomach Strengthening
With your back on the ball, pre-stretch (keeping the
upper body straight), then lift the upper body whilst
tightening the stomach muscles.
Total Body Stretching / Stabilization
While on all fours stretch out one arm and the opposite
leg, hold the position for a while, then change sides
Upper Body Rotation
From a stable position on the stomach, with the help of
the arms, turn to one side and return to the starting
position, then change sides.
Straightening of the Spinal Column
While lying comfortably on the stomach, lift and lower
the upper body, keeping arms in a u-form next to your head. |
