You say Swedish exercise ball, others say stability ball. The Swedish ball has many names, including fitness ball, exercise ball, yoga ball, birthing ball and Swiss ball. These balls are large, inflatable, vinyl balls that can be used for many exercises. A Swedish ball in your workout tool box will enable you to perform a total body workout, including cardiovascular training. A safe and effective workout begins with selecting a proper sized ball and choosing exercises to help you reach your health and wellness goals.
Step 1
Check ball for proper size. Sit on top of a Swedish exercise ball. Check for a 90-degree angle bend in your knees and in your hips when your feet are flat on the floor.
Step 2
Sit on a stability ball instead of a chair. Use a ball for your seat when working on a computer, sewing, or eating dinner. Align your spine and contract your stomach muscles to build core strength.
Step 3
Strengthen your abdominal muscles. Lie face up on a ball and perform a sit-up. Place the ball underneath your back with your feet on the floor. Place your hands behind your head. Tighten your stomach as you raise your torso until you are sitting upright on the ball. Slowly lower your torso to starting position and repeat 10 to 12 times.
Step 4
Strengthen your legs with a wall squat. Position the ball between a wall and your lower back as you stand facing away from the wall. Lean slightly backward into the ball. Bend your knees and lower your hips into a squat. Do not bend your knees beyond a 90-degree angle. Straighten your legs to return to standing and repeat for 10 to 12 squats.
Step 5
Strengthen your upper body with a pushup. Lie face down with the ball positioned underneath your hips. Place your hands on the floor. Straighten your legs and lift your feet off the floor. Bend your elbows to lower your chest into a pushup. Straighten your arms to return to upper push-up position. Repeat 10 to 12 times.
Step 6
Bounce on the ball for a cardiovascular workout. Sit on the ball and begin to bounce. Add arm movements such as arm curls, arm overhead presses, or side raises. Add intensity by lifting alternating knees as you bounce. Add variety by performing seated jumping jacks, as you hop your feet apart and together while bouncing. Continue bouncing for 20 minutes.
Things You'll Need
- Swedish exercise ball
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