When the now ubiquitous Swiss Ball first made its appearance in a gym in North America no one could have foreseen how much it was going to influence the fitness culture.
Initially treated with disdain by the strength training aficionados, the Swiss Ball is now the base for a whole set of exercises that sets the pretenders apart from the real fitness enthusiasts.
Check out the right way to use these fabulous fitness accessory:
Ball push-up: The push-up is easily one of the best exercises to strengthen one’s shoulders, arms and torso. Using a Swiss ball to do this exercise gives you two options. In the first method, place your thighs and knees on the ball as you balance the upper part of your body on your arms in the regular push-up position. Doing this helps improve the exercise in two ways – firstly it allows one to target the chest muscles and the triceps; secondly it allows you to focus on the upper pectoral muscles due to your inclined position. The other method involves lying with your hands on the Swiss ball, back and legs fully extended. Push yourself up by extending your arms and then slowly lower yourself back down in to starting position while breathing in.
Ball sit-up: The sit-up or abs crunch helps us target the abdominal muscles and the other core muscles. Using the Swiss ball to do the same helps you avoid jerky movements that could cause injuries otherwise. Using the ball also means that we have to work harder at maintaining our posture and thus provides a hip workout too. Lie on your lower back on the ball and place your hands behind your ears; raise your upper body up from the ball and after a pause lower it back down while breathing in.
One-legged ball squat: Squats are great for toning the buttocks and the core muscles. Doing the one legged ball squat means you give your quadriceps a good going over too. The focus on stabilising your movement will help tone your thigh muscles. To do this exercise you stand in front of the ball and place your left ankle on the ball and crouch down until your knees is at a 90 degree ankle. Then rise up and down in to your squat position using your right leg. Repeat the movement with the other leg.
Ball arm leg extension: To give your entire body, especially, your upper and lower back muscles, your hamstrings and your buttocks a good workout, use the Swiss ball to increase the intensity of your alternating arm-leg raises. To do this exercise, lie on your stomach across the ball so that your hands and toes are on the ground. Now raise your left leg and right arm out straight, hold and lower back into position. Repeat the movement with the opposing limbs.
Ball jacknife: Target your abdominal muscles and your hips with this exercise. Get in to a push-up position with your shins on the exercise ball and your arms in the straight position so that your body forms a straight line from head to ankles. Tighten your abs for the duration for this exercise and now without changing your lower-back posture, roll the Swiss ball toward your chest by pulling it forward with your feet. Hold for a beat and then return to the starting position by lowering your hips and rolling the ball backward.
More: The other exercises that you can do to ramp up your workout using the Swiss ball are the Ball Triceps Extension, Ball Table Top, Ball Curl and the Squeeze. However it is vital that you pay a lot of attention to your posture so it is ideal if you do these exercises under the guidance of a trainer, at least in the beginning.
