The Swiss ball, or exercise ball, has become a staple in most gyms, thanks to its versatility. Invented by an English physical therapist in Italy in 1963, it made its way to the United States in the '80s as a therapy tool and moved to athletic settings in the '90s, according to the Exercise-Ball-Exercises website. Swiss balls are available in a variety of sizes and allow you to work every muscle group in your body.
Back Extension
This Swiss ball back extension exercise helps to strengthen and stretch your lower back and core. AskMen.com instructs you to sit on the floor on your knees with the Swiss ball directly in front of you. Bending at the hips, lay your upper body over the ball. Place your hands either on the back of the ball for support, or clasped behind your head. In a controlled movement and with your abdominals engaged, lift your chest off of the Swiss ball until your spine is straight. Be careful not to hyper-extend your lower back. Lower back down for one repetition. Work up to three sets of 12 repetitions.
Squat With a Ball
Using a Swiss ball in a squat exercise helps to perfect your form and isolate your glute and thigh muscles so that they get a more powerful workout. Fitness Magazine instructs you to stand with your back toward the wall and place a Swiss ball between the wall and your lower back, with your feet hip-width apart. Keep in mind that the size of the Swiss ball makes a difference; a smaller ball will provide a more intense exercise, and a larger ball will make the exercise a little easier. With your back straight and your abdominals engaged, bend your knees and slide down into a squat position. Stop when your thighs are parallel to the floor. Push through your feet to stand back up in starting position. That is one repetition. Work up to three sets of 12 repetitions.
Swiss Ball Push-Up
This variation of a push-up works your core, shoulders, chest and triceps. AskMen.com instructs to rest your knees on a Swiss ball and place your hands on the floor in front of you. You should be in a somewhat normal push-up starting position except that your knees are on the Swiss ball and your feet are off of the ground. Executing a push-up in this manner requires that you use your core to stabilize your body while doing the push-up movement. Bend your arms and lower your torso down as far as you are able while still maintaining proper form. Then push back up to starting position for one repetition. Work up to three sets of 12 repetitions.
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