If you cannot squeeze a visit to the gym in your schedule or budget, ball exercises are one of the most inexpensive and time-saving ways to keep your body in shape. Introduced during the 1900s, Swiss ball exercises were first used as alternative medicine by Swiss physiotherapist Dr. Susan Klein-Vogelbach in orthopedic medicine. Ball exercises efficiently target core muscles, which are normally left unattended by equipment found in regular gyms.
Swiss Ball Situp
Swiss ball situp exercises your hips and abdominal muscles, keeping your body in shape. Sit down on the ball with your lower back resting on the ball to maintain balance. With your feet on the ground, keep your legs straight and place your hands behind your neck. Lean back along the ball till your body is straight to your knees. Hold the position for three to five seconds. Push back up to the position where you can sit maintaining a balance. Repeat 10 times and wait 30 seconds before starting the next set.
Swiss Ball Wall Pushup
Those who find regular pushups hard to follow rigorously may find wall pushups a better alternative. Stand a few feet away from the wall facing toward the wall. Hold the ball against the wall at the height of chest. Keep your back straight. With your arms open at the width of the shoulders, place your palms on the ball. Bring your body forward so your elbows are bent and raised to your sides. Put all the weight on your palms and come back to the original position.
Swiss Ball Reverse PushUp
Swiss ball reverse pushup is a more effective exercise for your pectorals and triceps than the regular reserve pushup. Kneel on the exercise mat and place your hands on the ball. Keep your elbows straight and make sure you open your arms apart at the width of your shoulders. Roll the ball away and with your palms pressed against the ball, lean forward slowly until your knees, hips and shoulders are aligned. As you slowly lower your chest, your elbows will bend outwards. Stay in that position for three to five seconds and come back to the original position, straightening your elbows.
Swiss Ball Hamstring Curl
Work out your thighs and abdominal muscles with this simple exercise. Lay down on your back on the floor, placing your heels on the ball and arms flat on the floor. Lifting up your buttocks, roll the ball in toward you. Keep rolling the ball inward until your knees and hips are aligned in a straight line, then roll the ball away to your starting point.
Swiss Ball Table Top
Kneel down and place your arms on the Swiss ball. It is important to keep your back straight. Do not bend your elbows. Slowly roll forward until you extend your legs as much as possible to raise your knees. Keep yourself in the same position for a few seconds, then return to the original position and repeat.
Swiss Ball Single Leg Ball Squat
Single leg ball squat is the most exciting exercise for toning your hips and improving your balance. It not only strengthens your core muscles but your legs as well. Open your feet apart at the width of your hips with your back to the wall. Balance the ball between the wall and your lower back. In the beginning, slowly raise one leg as much as you can easily. Follow this step by allowing the ball to roll down on the wall as you bend your knee and lower yourself in a squat position. Make sure you lower down only to the point where your thigh is parallel to the floor. Stay in this position for few seconds and then push yourself back from where you started.
Swiss Ball Wood Chop
Wood chop is a simple yet effective solution for exercising your internal and external oblique muscles. This intriguing exercise is very easy and tones your abdomen muscle. Stand with your feet open apart at the width of your shoulders. Hold the ball in your palms and stretch your arms at one side. Make sure you move your waist in the same direction and bend your hips and knees. Swing the ball to the ground with the help of your foot. Come back to the original position, change the direction and repeat.
Swiss Ball Black Jack Knife
Toning your abdominal muscles is an easy job with the help of the ball jack knife exercise. Position yourself in a way that your ankles are placed on the ball, arms and legs extended and chest facing the floor. Extending your arms will help you in lifting yourself up from the floor. With the help of your arms roll the ball in. Make sure in this process your knees and hips are bent and legs are extended. It is essential that you breathe out when you roll the ball in and inhale while coming back to the original posture.
Swiss Ball Shoulder Rolls
This exercise is good for the core muscles, including the abdomen, lower back, hips and pelvis. The controlled rhythm of the exercise stimulates your core muscles and maintaining the balance helps tone and build these muscles. Kneel on the floor and place your elbows on the ball, keeping your hands palm to palm. Make sure your back is straight, head aligned with your spine and shoulders aligned as well when you lift your toes and balance your weight on toes and elbows. Move yourself in little circles. While moving your body, it is essential that you balance your weight on elbows and keep your back straight. Start your movements in a clockwise direction and after repeating 10 times, switch to anti-clockwise direction. You can make this exercise more challenging at later stages by opening your elbows farther apart and keeping your hands palm to palm.
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