Swiss ball workouts


Lord of Penmai
Jul 5, 2011
Swiss ball workouts

Lifting, throwing, bending, reaching, and running are all a part of this fun yet super-effective exercise program called Swiss ball workout.

A workout originated by Susan Klein-Vogelbach, it was primarily used in the field of orthopaedic medicine at physical therapy clinics. Nowadays, the Swiss ball, also known as a stability ball, is used by many fitness instructors, gyms and fitness centres for developing muscle tone. The Swiss ball shares a good reputation everywhere as a powerful workout that helps in recuperating from back, hip and knee injuries, by improving core stability, muscle balance, posture, flexibility and cardiovascular fitness. Let's take a look at how effective the Swiss ball workouts really are...

How the swiss ball workouts work:
You can perform end number of exercises on the ball in an array of difficulty levels. From sitting on the ball to doing specific exercise routines, Swiss ball exercises can be a useful tool in learning proper body mechanics. Fitness experts recommend that sitting on the ball for 30-40 minutes on a daily basis can help you learn the art of bouncing lightly and maintaining the balance on the ball. One can do squats, pushups, intense leg exercises and a host of other calorie-burning exercises using a Swiss ball.

Benefits of swiss ball workouts:
Incorporate this workout for a mere 10 minutes in your exercise routine and you are bound to see a difference in your core, hip and back muscles. An exercise that calls for inexpensive equipment. i.e., just an exercise ball, it targets your core muscles effectively.

Swiss ball Exercise #1- Leg Tuck:
Start with your toes on the ball and your hands firmly placed on the floor. Now roll the ball towards yourself and by gradually bending your knees, pull the ball with the help of your feet. Stay in this position for as long as you can and roll the ball back to the starting position.

Swiss ball Exercise #2- Swiss Ball Pushup:
Place the ball on the floor. Gear yourself in a pushup position by placing your shins on the ball and your hands on the floor. Now, do a normal pushup by lowering your upper body towards the floor. You can also intensify this routine by lifting one leg off the ball in the process and by changing legs one after the other.

Swiss ball Exercise #3- Uneven bench press:
Along with the ball, you would require dumbbells for this exercise. Lie on a ball and hold dumbbells of different weights in your hands. Place them at the chest level, so that your palms are away from you. Now, press weights in an upward and lower direction. Repeat this 8 times and then switch weights.

Swiss ball Exercise #4- Swiss ball row combination:
You would require dumbbells for this exercise too. Place the Swiss ball on the floor. Now, hold dumbbells in your hands with your arms at a 45 degree angle from the floor in a downward direction. Pull the weight towards your chest and then to the side of your hip. Slowly come back to the starting position.

Swiss ball Exercise #5- Swiss ball triceps extension:
Lie down comfortably on the ball and hold the weights firmly in your hands. Now push the weight in an upward direction, so that the weights are right above your forehead. Now, bend the elbows and lower the weights. Freeze yourself in this position for 10 seconds and gradually increase your time.

Safety precautions in swiss ball exercises:
Make sure you are using the correct size and air pressure ball. The size recommendation will vary on your height and weight. The workout area should be comfortable and secure, so that you have a proper grip on the floor. Other than this, wear right-fitted clothes. Also note that if you are suffering from any health condition such as osteoporosis, consult your doctor before performing exercises with a Swiss ball.

Our take:
Swiss ball workouts are excellent for a wide range of workouts - low to high impact. These are great workouts for people who want to specifically focus on deep abdominal or back muscles. Training on a Swiss ball is also a superb way to work on hard-to-reach core muscles. By offering a solution to muscle imbalances, Swiss ball workouts are a great way to train your buttocks, back, and hamstrings. They also add that much needed variety to your regular workouts.

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