how to use a swiss ball

If you are looking for a simple and supportive way to enhance all of your workouts, finding the right tools is the key. If you are working towards new techniques and tools that will assist you in this, then a Swiss ball may make a great addition to your workout routine. Knowing what types of exercises you can do with a Swiss ball can be effective with every workout.

Exercises using a Swiss ball are focused on working your core area. The core area is one of the most important places of your body to work. It helps to control your back, keep your balance, and keep you moving forward. The core body mainly focuses on the abdominal area as well as the back muscles. Not only does this help you to gain strength in these areas, but can also help to increase balance and stability as well as the ability to control the muscles that are in your core area.

VIDEO: 10 Best Swiss Ball Exercises for the Beginners

How to Use a Swiss Ball

No matter what level of core training you are at, you can begin an exercise routine with your Swiss ball to help you improve. Each exercise done will isolate various parts of your core, helping to build your overall functioning from your back and forward.

The first exercise that is done with Swiss balls is known as pelvic isolation. First, you will simply sit on the ball with your feet hip-width apart and your arms either on your hips or your side. You will then slowly move forward with your hips. Make sure to keep your back straight. You can then move back to the center and to the back. You can do this same movement by moving from side to side, or by going in complete circles.

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After you have isolated your pelvis area, you can move to work on your spine and back. While you are still sitting on the ball, move your feet forward while you begin to lean back on the ball. Make sure that you use the Swiss ball in this exercise as your main support for your back. You can stop when your ball is at the upper part of your back. You can then raise your arms over your head and straighten your knees. You can hold this position for ten seconds before rolling back up.

You can also work on the upper part of your spine with the Swiss ball. You will want to change your position so that you are kneeling with the ball in front of you. You can then place your chest to rest on the exercise ball. You will roll forward with the ball on your chest, while your knees straighten. Like the other stretches, you can hold this for ten seconds, than roll back to the kneeling position.

From these stretching positions, you can move into more complex exercises with the Swiss ball. If you want to work your abs, you can find Swiss ball exercises that will isolate every area. You can begin this workout with full or half crunches. With this, you will sit on the exercise ball first. For a half crunch, you will lean back halfway without moving your feet. You will do this back and forth. For full crunches, you will simply change this to leaning back all the way.

If you want to improve your core strength, you can continue with more exercises with the Swiss ball. One is known as the walk-out. You can do this for both your front area, by kneeling and placing the ball in front of you, or for your back area, by sitting on the ball. With both of these walk-outs, you will place the ball closer to your buttocks area. If you are sitting on the ball, you will walk your feet forward until the ball is at your shoulder or neck area. You will then walk back to the sitting position. If you are working the front area, you will do this same thing, beginning with the ball on your chest, and walking your hands until the ball is at your feet.

By doing this simple routine, and beginning to add in other options with exercising with the Swiss ball, you will have the ability to build your core area. Whether you want a more muscular back or flatter abs, using the Swiss ball is a recommended way to get there quickly and with comfort. In no time at all, you will find that your exercise routine is rolling you into a better look.

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