The Swedish exercise ball is also known by several other names, such as Swiss ball, balance ball, exercise ball or fitness ball. Swedish ball exercises typically focus on core muscles, but the ball is versatile enough for a full-body workout. Exercising on a Swedish ball helps improve overall coordination and balance since your body must use various stabilizing muscles to correctly perform the exercises.
Trunk Curl
This exercise isolates your abdominals and obliques. Start by sitting on the ball with your legs forming a 90-degree angle. Your upper body is at a 45-degree angle to the floor and arms are either crossed over chest or hands lightly supporting your head. Begin by slowly curling your upper body in toward the trunk. Focus on squeezing your core muscles hard in order to control the movement of the exercise. Never use momentum. Your shoulders and upper back are approximately 6 inches off the ball at the top of the exercise. Hold for one count, then slowly return to starting position. Perform three sets of 20 to 25 repetitions.
Squat
The squat works your thighs and buttocks. Find a large, open wall against which the ball can freely roll. Place the Swedish ball between the curve of your back and the wall. Stand with your feet shoulder-width apart and place your hands on your hips. Begin by slowly bending your knees and lowering until your thighs are parallel to the floor. Press your upper body weight into the ball for balance but keep your shoulders level and hips square. Hold for two to three counts, then press with your buttocks and leg muscles to return to the starting position. Perform two to three sets of 10 to 12 repetitions.
Ball Pass
This exercise is a good alternative to the basic crunch. It focuses primarily on the lower abdominals but is an effective exercise for the entire midsection. Begin by lying flat on a yoga mat or comfortable floor. Hold the exercise ball between your hands, which are stretched out on the floor above your head. Your feet are off the ground with your shins parallel to the floor. Squeeze your abdominals to bring your upper body off the ground. Bring the exercise ball above your head and forward to your feet. Place the ball between your feet and lower legs. Lower the legs to the floor and return your upper body to the starting position. Squeeze to come back up, grab the ball with your hands again and return to starting position. This constitutes as one repetition. Perform two to three sets of 10 to 12 repetitions.
Member Comments