Workout Activities With A Swiss Ball

A Swiss ball challenges you to keep your balance while completing the most simple of exercises. A simple setup on top of a Swiss ball works more muscles than one you would do on the floor. Not only are you attempting to raise your upper body, you are attempting to keep your body on top of the ball. Any workout activity can be enhanced when you attempt it with a Swiss ball.

Stretching

Stretching helps you improve your posture, lengthen your muscles, relieve pain and become more flexible. Using a Swiss ball can help target specific groups of muscles and get your body ready for additional Swiss ball activities. An example of an upper back and shoulder stretch is the Hug-a-Ball. Stand up straight while holding the ball against your stomach with your arms over the top of the ball. Inhale as you curve your upper body and spine over the ball. Exhale while slightly bending your knees and spreading your shoulder blades apart. Hold this stretch for 30 seconds over the ball.

Pilates

Pilates concentrates on your abdominal muscles, specifically the deeper core stomach muscles. Using the Swiss ball in conjunction with traditional Pilates movements helps you get a rock-hard tummy while strengthening and stretching your body. Try the Pilates Plank with a Swiss ball to tone your upper body, abdomen and legs. Place your shins across the top of your Swiss ball while holding your upper body horizontally to the floor with your arms. Keep your back flat and your tummy firm as you hold the Plank position for one minute. Challenge yourself by lifting one leg off the ball while holding for 30 seconds, and then repeat with the opposite leg.

Yoga

Yoga exercises stretch and strengthen your muscles at the same time. Incorporating a Swiss ball allows you to use traditional yoga positions in a whole new way by using more of your muscle groups than you would without the ball. Use a Swiss ball to maximize the benefits of the traditional Cobra pose. Lie on your stomach across the ball while resting your palms on the top of it. Extend your legs behind the ball and keep the balls of your feet on the floor. Inhale as your straighten your arms and arch your back. Reach your upper back, neck and head toward the sky. Hold the Cobra pose for one minute, and then release.

Sculpting

You can improve specific parts of your body by using a Swiss ball. Target your tummy, hone your hips, shape your arms and lift your derriere. There are dozens of individual workout activities to use with your ball. Try the Floor Tap exercise to tone your thighs while improving your balance and coordination. Stand up straight while holding the ball out in front of your body. Bend your left leg while holding your shin horizontally to the floor. Inhale as you bend forward to tap the ball to the floor. Return to your starting position as you exhale. Repeat the Floor Tap six times on the right leg, and then six times on your left leg.