Swiss balls, sometimes called stability or fit balls, are a versatile tool with which you can perform a wide variety of exercises. To get the most from your Swiss ball exercises, get the right-sized ball for you: sit on the ball with your legs bent and your feet flat on the floor; your thighs should be parallel to the floor, knees bent to 90 degrees and level with your hips. If your hips are higher than your knees, the ball is too big; if your knees are higher than your hips, the ball is too small.
Swiss Ball Crunches
Swiss ball crunches are an effective abdominal exercise. Sit on the ball and walk your feet forwards and simultaneously lean back until the ball is under the curve of your lower back and your legs are bent to 90 degrees. Place your hands on your thighs, across your chest or at the side of your head. From this position, use your abdominals to curl your spine up and lift your shoulders. Make sure you don't lower your hips as this will reduce the effectiveness of the exercise. Slowly lower back down to the starting position and repeat.
Swiss Ball Back Extensions
To work the muscles of your lower back, lie face down on your ball with the ball placed under your hips, your legs extended and your feet on the floor. With your hands behind your back, across your chest or at the side of your head, lean forwards and wrap your upper body around the ball. From this position, push your hips into the ball and extend your spine to lift your upper body off of the ball. When your shoulders, hips and knees form a straight line, hold your position for one to two seconds before slowly lowering back down into the starting position and repeating.
Swiss Ball Push-ups
This chest and triceps exercises is also an effective core exercise. Place your hands on your Swiss ball in a 10-past-2 o'clock position. Walk your legs backwards until your body is extended and your arms are straight. Your position should resemble an inclined push-up position. Bend your arms and lower your body until your chest touches the ball. Immediately extend your arms while keeping your core tight to return to the starting position. This exercise can be made more difficult by placing a ball under each hand.
Swiss Ball Hip Bridges
This exercise is for your glutes, hamstrings and lower back. Sit on the Swiss ball and walk your feet forwards while simultaneously leaning backwards. Keep moving your feet until your shoulders and head are resting on the ball and your feet are flat on the floor, hip-width apart. Your body should be parallel to the floor. Keeping your core tight, bend your knees and lower your hips towards the floor. Once you are as low as you can go, push down through your heels and extend your hips to return to your starting position.
Swiss Ball Squats
Using a Swiss ball can help you with your balance when performing squats. Using a sturdy wall, place the Swiss ball behind your lower back and lean against the wall. Move your feet forwards so that they are 6 to 12 inches beyond your hips. Keeping your weight on your heels, bend your knees, push your hips backwards and squat down while keeping your back in contact with the ball. Bend your knees until your thighs are parallel to the ground. Push back up into the starting position and repeat.
References
- "The Complete Book of Abs: Revised and Expanded Edition"; Kurt and Brett Brungardt; 1998
- "Stronger Abs and Back"; Deam and Greg Brittenham; 1997
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