The Swiss ball, also known as a stability ball or exercise ball, is a useful tool for toning and strengthening because it introduces instability into your workout. This instability helps build a strong and stable core, which is essential for maximizing performance, preventing injuries and maintaining a healthy spine. You can use a Swiss ball in many ways to add variety and challenge to your exercise routine.
Identification
Swiss balls are large, inflatable, rubbery balls that come in several sizes. They range from 45cm to 85cm in diameter, but the most common and versatile sizes are 55 to 75cm. They are made of burst-resistant material and can usually support a great deal of weight or force. Different sizes are useful for different types of exercises or for altering the difficulty level of an exercise.
Function
The Swiss ball has two primary functions in a workout program: instability and support. Instability during an exercise forces you to engage your core muscles to maintain your balance, making the exercise more difficult. Training the core with instability helps develop a strong support system for your legs and back, which prevents injuries and helps you get the most out of your exercise routine.
The Swiss ball can also be used to support your back as you work on developing core stability. For instance, you can place the ball against the wall and lean your back against it as you do a squat. To add lower back support to an abdominal crunch, sit on the ball, walk your feet out in front of you until you are laying back on the ball with a neutral spine, and do crunches from there.
Types of Exercises
There are many ways to use a Swiss ball for exercise. They are particularly useful in body weight-based exercises, such as push-ups, planks and bridge lifts. Sitting or kneeling on a Swiss ball is an excellent way to add another dimension to a classic upper body exercise, such as a dumbbell bicep curl or a shoulder press. You can also use a Swiss ball to assist stretching. For example, laying back with the ball between your shoulder blades and your hands behind your head is a great chest and shoulder stretch. Swiss balls can be used in many ways to enhance and support core exercises, and some Pilates- and yoga-inspired exercises use the ball to add additional challenge.
Benefits
By training with the instability and support of a Swiss ball, you will develop a stronger core and a better sense of body awareness, or "mind-body connection." A strong core supports good posture and a healthy spine, and also helps prevent back and leg injuries. An improved sense of body awareness will make you more conscious of your form during exercises, which will make the exercises safer and more effective. Because you are engaging your core during any stability ball exercise, you are using more muscle mass than you otherwise would, and therefore burning more calories. Adding the stability ball to your typical strength training routine is also a good way to add variety and prevent or overcome training plateaus.
Tips and Warnings
Do all Swiss ball exercises slowly and with control, and always keep your core muscles engaged to prevent injury and maximize benefit. If you feel pain in your back, shoulders or knees, you should adjust your form or modify the exercise to include less instability. A well-rounded workout program includes cardiovascular exercise, stretching and good nutrition, in addition to strength training. Consult your doctor before beginning an exercise program and let him or her know if you develop pain or suspect an injury due to your activities.
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