Also known by the names stability ball or exercise ball, swiss balls are great for training stability, balance and core strength while simultaneously working other muscle groups. They are relatively cheap and require little room for storage. A majority of the exercises using the swiss ball require no equipment and can be easily performed in the comfort of your own home.
Swiss Ball Sit-up
Sit upright on a swiss ball with your knees bent and feet flat on the floor. One foot at a time, slowly walk your feet away from the ball to lower your body into a supine position on the ball. Once the natural curve of your spine is resting comfortably on the ball; reposition your lower body so that your knees are at right angles over your ankles. Interlock your fingers behind your head and force your elbows out wide. Engage the core and slowly curl your torso up without allowing your legs or the ball to move. Slowly return to the starting position with control.
Swiss Ball Bridge
Lie supine on the floor with your legs extended and feet resting on top of the a swiss ball. Contract the abdominals and glutes as you slowly lift your lower back off the floor, pressing your hips towards the ceiling. Briefly balance your body weight between your shoulders and feet while keeping the ball as stationary as possible. Slowly release the glute muscles as you lower back to the floor.
Swiss Ball Torso Twist
Lie supine on the floor with your knees bent at a 90 degree angle above your hips, and your calves resting on the top of a swiss ball. Rest your arms on the floor at your sides. Slightly pinch the ball between your calves and hamstrings by contracting both muscles. Engage your abdominals and slowly rotate from the torso to twist the lower body to one side while prohibiting the opposite shoulder from rising off the floor. Maintain abdominal contraction as you slowly rotate back to the starting position before continuing on to the opposite side.
Push-up over Swiss Ball
Kneel on both knees with the swiss ball in front of you and resting at your thighs. Flex at the hips to lean over the ball and place your hands on the floor below your shoulders. Engage and stabilize the core as you walk your hands away from the ball to pull your body over the ball and parallel to the floor. Once your shins are balancing on the ball, perform a push-up by flexing the elbows to lower the upper body towards the floor. Extend your elbows to raise your body back to the starting position.
References
- American Council on Exercise: Stability Ball Sit-ups / Crunches
- "101 Workouts for Women"; Muscle & Fitness Hers; 2007
- "Pilates Workbook on the Ball"; Ellie Herman; 2004
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