A Swiss ball, or stability ball, is a common exercise tool that many fitness and rehab professionals use to improve your balance, stabilization strength and proprioception, which is awareness of your body's position in space. You can use other exercise aids with Swiss ball exercises or your body weight alone.
Push-Up and Knee Tuck Combo
Place your shins and the tops of your feet on top of the ball and your hands on the ground about shoulder-width apart. Lower your chest to the ground while tightening your buttocks to keep your balance. Exhale and push yourself back up. Bend your legs and roll the ball toward your torso at the same time. Do not round your spine. Exhale and push the ball with your legs back to starting position. Perform 10 to 12 reps for three sets.
Ball Squats
Place the ball against a wall, and put your lower back against the ball. Stand with your legs about hip-width apart and with your feet pointing forward. Raise your arms above your head. Squat as low as you can with your torso upright and your knees and feet pointing forward. Brace your abs and stand back up. Perform 10 to 12 reps for three sets.
Superman
Place your lower abs and hips on top of the ball with your legs slightly apart on your toes. Tighten your buttocks and raise your arms up until they are parallel with your head. Hold the position for one deep breath, and lower your arms down toward the ground. Perform 10 to 12 reps for three sets.
Expert Insight
Perform each exercise consecutively without rest to help you burn more calories in less time, suggests Coach Vern Gambetta, author of "Athletic Development." Perform the first exercise for 30 seconds, and move on to the next exercise immediately. After circuit completion, rest for one minute, then repeat the circuit twice.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
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