The Swiss Ball or fitness ball is a mainstay in many gyms and fitness clubs. It is a large, light, and bouncy ball that people use for different exercises. It is a catalyst that allows you to perform a variety of exercises.
They can help strengthen the muscles, improve your balance, and enhance overall flexibility. The key is knowing how to use it properly. Here are 3 Swiss ball exercises to help you stay fit.
1. Squat and Reach
Hold the fitness ball in front of you. Stretch out your arms holding the ball and keep them parallel to the floor. Bend your knees just like when performing a squat.
Keep your back straight and your arms parallel to the ground. Make sure that the level of your bent knee does not extend beyond the level of your toes. While in this position, tighten the muscles of your abdomen.
Twist your trunk to the right while maintaining the straightness of your back and the parallel position of the arms. Hold this position for about 3 deep breaths. Return to the original position.
Repeat the manoeuvre, turning to the left this time. You can also hold the ball in an upward or a downward position.
2. Abdominal Crunch
Sit on the Swiss ball by resting both feet on the floor. Spread the feet so that they are as wide as your hips.
Straighten your back and bring your arms to your chest, forming a cross. Start tightening the muscles of your abdomen.
Try to lean as far back as you can, maintaining a straight back and neck. Resist the temptation to arch your back or to bend your neck to compensate for the change in center of gravity.
You will know that you are doing this the correct way if you can feel the tightening in your midsection. Hold this position for about three deep breaths. Return to the sitting position and start again.
3. Triceps Dip
Start by placing the Swiss ball in a corner. This will help stabilise the ball. This is great for absolute beginners. You can always skip this part if you are already accustomed to using the fitness ball. Sit on the Swiss ball and stabilise yourself.
Place your hands on your sides, adjacent to your buttocks. Slowly move your feet forward while supporting your body on both your palms and heels. Make sure that your legs will form a 60-degree angle with your thighs.
Move your buttocks forward and away from the Swiss ball. Maintain your stability so you do not fall on the floor. Move as slowly as you can and lower your buttocks until they are about a few inches from the surface of the floor.
Tighten your core muscles and hold this position for three deep breaths. Return to the sitting position and do it again.
These three Swiss ball exercises are very easy to perform while guaranteeing remarkable results. It is important to build your confidence in using the ball first before you move on to more advanced exercises.