A Swiss ball, also known as an exercise ball, is a great workout tool for those looking for core strengthening without using a variety of bulky equipment.
The best thing about working out with a Swiss ball is that it is inexpensive and easy enough for beginners, creating a slightly unstable surface for exercising that in turn challenges the muscles further to enhance core stability, strength, and balance.
It’s great for overall fitness and also helps with weight loss when used regularly.
4 Tips For Working Out With An Exercise Ball
- Swiss balls are available in a wide range of sizes, so pick one that works best for you. To test which size is right for you, sit on the ball with your feet flat on the floor; your knees be at 90 degrees to your calves.
- A warm-up is essential before working out with a Swiss ball. You will be using this ball for practical core strengthening exercises, so make sure that your muscles are warmed up before you start your strength training routine. Running, on-spot jogging and skipping are all good warm-up exercises to begin with.
- Choose an open area to workout with the exercise ball. Remove any sharp objects from the space to avoid the risk of injury. Also, create a non-slip surface to anchor the ball when exercising indoors. Place the ball on a rug, exercise mat or put a few towels underneath the base of the ball.
- Focus on your breathing while exercising with the Swiss ball, as this helps gain maximum results from your workout.
4 Easy Exercises With A Swiss Ball
#1 Sit Ups
Sit on the ball. Cross your arms over your chest and lean back, so that your body makes a straight line from the head to the knees, with your knees bent and feet firmly planted on the floor. Tuck your chin, lift your shoulders and do a crunch to engage the core muscles. Repeat 10 times.
#2 Leg Extensions
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Sit on the ball with your feet firmly planted on the floor. Keeping your upper body stationary, lift the right leg so that your calf is parallel to the ground. Hold for 10 seconds. Now repeat with the left leg. Repeat the exercise 10 times for each side.
#3 Ball Squats
Stand with your back towards a wall and place the exercise ball at your lower back, between you and the wall. Now lean against the ball and lower your body into a squat so that your knees are bent at 90 degrees and are directly above your ankles with your thighs parallel to the floor. Hold the squat for 10 seconds and then push back to stand up straight, still leaning against the ball. Repeat 10 times.
#4 Ball Lifts
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Lie on an exercise mat with your back flat against the floor. Place the Swiss ball between your feet. Engaging the abs muscles, squeeze the ball between your feet and raise your legs up straight to make a 90-degree angle with your back and upper body. Hold for 10 seconds, and then lower the ball. Repeat 5 to 10 times.