The swiss ball (sometimes also called gym ball, fitness ball or physio ball) is an excellent piece of exercise equipment which can be used by individuals at all levels of fitness, to work every major muscle group in the body. It also adds the dimension of core strength to your training.
Most upper body dumbbell exercises can be performed on a swiss ball to add an extra degree of difficulty. The ball can either be used as a seat or bench. Below are a number of Swiss ball exercises with video demonstrations.
Swiss Ball Leg Exercises
Swiss ball squat - Squat with ball agaisnt a wall.
Single leg ball squat - One leg squat against a wall.
Swiss ball lunge - Lunge performed with a ball against a wall.
Swiss ball bridge - Core strengthening exercise.
Reverse ball bridge - Bridge on back with feet on the ball.
Hamstring curl - On back, feet on ball.
Single leg hamstring curl - As above but with one leg.
Inner Thigh - To strengthen the groin muscles.
Swiss Ball Arm Exercises
Wall push-up - Push up standing with ball against the wall.
Push-up - Press up with feet on the ball.
Reverse push-up - Even more difficult!
Tricep dips - Tricep dips using the ball.
Trunk and Core Exercises
Ball crunch - Abdominal crunch supported by the ball.
Roll away - Rolling the ball away from you.
Side crunch - Crunch performed on ball sideways.
Back extension - Lying on front raising back up on the ball.
Plank - Plank exercise made more difficult using the swiss ball.
Reverse plank - Plank exercise performed lying on the back.
Jackknife - Pulling the ball inwards undeneath.
Ball rotation - Moving ball side to side between the legs.
Ball woodchop - Low to high rotating with the ball - you have to see it really!
Buying Swiss Balls / Gym Balls
- Swiss Balls - Visit Return2fitness.co.uk our sister site selling specialist sports medical and sports products online has high quality anti burst gym balls.
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