Swiss balls range in size from 55 to 75 cm and they are also known as exercise balls, fitness balls, physio balls and stability balls. The main thing that separates the best from the worst exercises on a Swiss ball, is the form you use. Having bad form can lead to muscle imbalances and the risk of injury. When exercises are done with proper form, you have the advantage of high muscle recruitment due to the unbalanced nature of the ball.
Push-Ups
Push-ups on the ball work your chest, shoulders, triceps and core muscles in one fell swoop. Place your shins on the ball and your hands slightly wider than shoulder-width apart on the floor. Your arms should be extended, back should be straight and core should be tight at this point. Slowly lower yourself down until your chest is close to the floor, push back up and repeat 10 to 12 times. To make the push-up easier, place your legs higher up on the ball. To make it more advanced, place your lower shins or toes on the ball.
Back Extensions
Back, or trunk, extensions work your lower back muscles known as the erector spinae. Lie across the ball on your stomach with your hips near the top, your hands behind your head and your feet braced against a wall. In a steady motion, lower your body over the ball and lift up using your lower back muscles. After holding for a second, lower yourself down and repeat for 10 to 12 repetitions.
Plank
Planks work your abs and they are done from a face-down position. Place your forearms shoulder-width apart on the ball and your toes hip-width apart on the floor behind you. Steadily lift your hips to form a straight line from your shoulders to your heels and hold this position for 30 to 45 seconds.
Squats
Squats work your glutes, quads and hamstrings, which are the muscles of your butt and thighs. Pin the ball against a wall with your mid back, step forward slightly and place your feet shoulder-width apart. Slowly lower yourself down until your thighs parallel the floor, stand back up and repeat 10 to 12 times.
Hamstring Curls
Hamstring curls work your hamstrings and glutes. Lie on your back with your arms at your sides and the backs of your lower legs propped up on the ball. Press down on the ball to lift your hips and steadily roll it toward your body by contracting your hamstrings. Once your heels are close to your butt, press down a little more to lift your hips higher. Slowly return the ball to the starting point and repeat for 10 to 12 repetitions.
Opposite Arm and Leg Lift
Opposite arm and leg lifts work your lower back, hamstrings, glutes and shoulders. Lie face-down on the ball with your hands and toes touching the floor. In a steady motion, lift your right arm and left leg until they parallel the floor and hold for a full second. Slowly lower and repeat with your other arm and leg. Continue to alternate back and forth in a steady motion.
Pikes
Pikes work your upper and lower abs and shoulders. Place your toes hip-width apart on the ball and your hands shoulder-width apart on the floor. Your hips should be lifted at this point and you should have a straight line from your shoulders to your heels. Keeping your legs straight, roll the ball toward your chest as you lift your hips in the air. Continue moving the ball until your body forms an inverted angle and you have a straight line from your wrists to your hips. Slowly roll the ball back out and repeat 15 to 20 times.
Member Comments