Many fitness professionals use a Swiss ball, which is a large ball made out of a strong, synthetic rubber, to help clients improve their body self-awareness and balance. You can perform basic movement patterns that involve using your entire body to move while maintaining your center of gravity. These movement patterns move your body in all planes of motion.
Ball Bridge
This exercise strengthens your buttocks and improves hip extension while stabilizing your pelvic floor and torso. Lie on the ground on your back, and put your heels and calves on top of a Swiss ball. Put your arms by your sides and lift your buttocks off the ground while maintaining your balance. Hold this position for one deep breath and lower your buttocks to the ground. Perform three sets of 10 to 12 reps.
Ball Pushup
This exercise works on spine, shoulder and hip stability while moving your body toward and away from the Swiss ball like a regular pushup. Put your hands on top of the ball about shoulder-width apart with your feet slightly apart on the ground. Tighten your buttocks and keep your head, spine and hip in alignment. Inhale and lower your body to the ball until your chest almost touches it. Do not round your spine or stick your buttocks up. Exhale and push yourself up, keeping the ball in place. Perform three sets of 10 to 12 reps.
You can also perform this exercise by placing the tops of your feet and lower shins on top of the ball and your hands on the ground in a pushup position.
Ball Cobra
This exercise works on scapular retraction while maintain spinal and pelvic stability. Put your lower abs and hips on top of the ball, with your feet on the ground slightly apart on your toes. Extend your arms below your chest, with your hands facing each other. Exhale and bring your arms out to your sides toward your buttocks, turn your hands so that your thumbs are facing up. Pull your shoulder blades back for one deep breath and return your arms to the standing position. Perform three sets of 10 reps.
Seated Lateral Flexion and Extension
Lateral trunk flexion and extension improves spine and tissue elasticity in the torso and shoulders while keeping your pelvis stable. Sit on top of a firm Swiss ball and raise your right arm over your head. Lean your torso to your left and hold the stretch for one deep breath without very little movement in your hip. Bring your torso upright, switch arm position, and lean to your right to stretch your left side of your body. Perform 10 to 20 reps of this exercise.
Then sit upright and reach back with your right arm over your head, extending your spine slightly to stretch your abs. Lower your right arm and repeat the stretch with your left arm. Perform 10 to 20 reps of this exercise.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
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