Looking for Swiss ball exercises? Want to know what the best workout is for you using the Swiss ball? Our guide to Swiss ball exercises gives you the facts & information you want to know.
The Swiss ball is a very simple piece of equipment that looks almost like a toy. However, with a little knowledge it can become and extremely effective and versatile workout tool that enables you to tone up and strengthen your entire body. Below are some of the most common Swiss ball exercises categorized according to muscle group.
Swiss Ball Workout Exercises for Legs
Bent knee bridge: This exercises the buttocks and hamstrings. Lie on your back with your knees bent and your heels resting on top of the Swiss ball. Stretch your arms out to either side of you. Lift your buttocks off the floor while squeezing it, and push your hips toward the ceiling. Stop at the top of the movement, then go back to the starting position.
Seated wall roll: This works out the quadriceps, hamstrings and buttocks. Stand with your back against the wall with feet shoulder-width apart. Put the Swiss ball between the wall and your lower back. Squat and allow the ball roll along your back, until your knees form a 45 angle. Return to starting position.
Swiss Ball Workout Exercises for Abs
Basic Crunches: A good solid workout for the abs. Place feet flat on the floor and put your lower back on the ball, and your upper body and thighs parallel to the floor. Do normal crunches, lifting only your shoulders and upper back off the ball, using your abs. Doing crunches with a Swiss ball is much harder than doing them from the floor as the Swiss ball forces you to work all the smaller muscle groups.
Core crunchers: This Swiss ball exercise works the Abs and core muscles and is highly recommended if you are in search of the elusive six pack. Get on your knees, bend at the waist and rest your elbows on the Swiss ball. While squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.
Swiss Ball Workout Exercises for Upper Body
Elevated pushups: A great Swiss ball exercise for chest, shoulders and triceps. Place the front of your knees on the ball and your hands flat on the floor. Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.