A Swiss ball is a large, inflatable ball that is also known as a stability ball or exercise ball. It is used for various facets of fitness including rehabilitation exercises, stretching, toning and as part of exercise systems such as yoga or Pilates. Weight training may also be performed on a Swiss ball and offers several different benefits.
Reason for the Ball
Using a Swiss ball as part of a weight training routine can improve your strength and increase the stability of your core and posture, says PhysioAdvisor.com. Sitting or lying on the Swiss ball forces you to utilize other muscles to keep your body upright or to keep the ball from rolling away from you. To prevent injury, it is important to perform each exercise in a slow, controlled manner and maintain control.
Dumbbell Chest Press
The dumbbell chest press will help to add some bulk and definition to your pectorals. Hold on to a pair of dumbbells with your feet flat on the floor and upper back on the ball. Hold the dumbbells above you with straight arms and try to keep the ball still. Lower the dumbbells to about chest level, then press back up again.
Dumbbell Shoulder Press
To perform a shoulder press, sit on the Swiss ball with your feet flat on the floor. Hold a dumbbell in each hand at about shoulder level with your palms facing forward. Raise the dumbbells straight up until your elbows are almost locked, then lower back to the start.
Concentration Curls
Concentration curls add size and definition to your biceps. With a ball in front of you and a dumbbell in your right hand, kneel down in front of the ball. Hold the ball with your left hand and reach over the top of the ball with your right hand. The ball should be against your body with the dumbbell in your right hand with your palm facing up. Slowly curl the weight up to isolate your biceps. Repeat with other arm.
Trunk Rotations
A trunk rotation requires balance and muscle control. Lie on your back so the ball is in the middle of your back. Hold a dumbbell with two hands and your arms straight up over you. Slowly rotate your body to the right on the ball, then rotate over to the left. Your arms remain up and will rotate slightly with you. Focus on a controlled movement so you won't fall or cause an injury.
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