The Swiss ball is an effective piece of fitness equipment that can be used for several abdominal exercises. The lower abs are difficult to target, but the Swiss ball helps you to target that area. Choose a Swiss ball that best fits you based on your height. Someone under 4 feet and 10 inches tall should use a 42-cm ball; anyone 4 feet and 11 inches to 5 feet and 4 inches tall requires a 55-cm ball; someone 5 feet and 5 inches to 5 feet and 11 inches should use a 65-cm ball; and a 75-cm ball is best suited for someone who stands 6 feet or taller, says GetFitWithVal.com.
Hip Rolls
This is a beginner exercise that is performed by lying on the floor with your feet atop the ball. Keep your knees bent at 90 degrees and hands placed on the ground. Once you are comfortable with your position, rotate your hips to the right until you feel the ball move slightly, says SixPackNow.com. Contract your lower abs as you roll the hips and return to the starting position. Repeat in the opposite direction.
Swiss Ball Leg Lift
Position the Swiss ball in front of a sturdy object that you can grasp on to such as a pole or heavy bench. Sit on the ball and walk forward with your feet as you lie back simultaneously on the ball. Extend your arms over your head and grasp your anchor object. Inhale and contract your lower abs as you lift your legs and hips toward your shoulders until your hips are positioned at 90 degrees, says BestAbs.com. Slowly lower your legs back to the starting position and repeat for 12 to 15 repetitions.
Swiss Ball Raise
To perform this lower ab exercise, lie on the floor or mat and rest your feet on top of a ball. Make sure your feet are hip-width apart and then grip the ball with your heels. Tighten your abs and press your lower back firmly against the floor or mat. Using your lower abs, lift the ball off of the floor or mat three inches. Pause then lower and repeat 12 to 15 times. Avoid touching the ball to the floor between repetitions to increase intensity.
Swiss Ball Jackknife Knee Tuck
Start by kneeling behind a Swiss ball and draping your torso over the ball. Walk forward on your palms until your thighs are at the peak of the ball. The movement is performed by slowly rolling the Swiss ball toward your upper body with your feet while bending your knees toward your chest, says BurnMyBellyFat.com. Slowly roll the ball back to the starting position and repeat for 12 to 15 repetitions.
Member Comments