Swiss Ball Exercises
Posted on 27. Aug, 2011 by admin in Exercise
There are probably over a hundred and one different exercise routines that you can do. But if you were to look for an effective routine, you should do more than just pick the very first one you come across with. Instead, you should do your homework and research about your planned exercise regimen – if it really is effective for you or not. One of the newest routines today is the Swiss ball ab exercises. It makes use of a Swiss ball, which is a heavy duty inflatable ball, usually measuring around 18 to 30 inches in diameter. You may also want to see our post on exercise to reduce stomach fat.
One of the main features that make Swiss balls as effective as they are is the need for balance. As you do your exercise on the ball, you are not only using the muscles targeted by the exercise routine but also the ones that are needed to keep you on top of that ball and in balance. The ball is made especially to support the abs and the lower back but variations of the exercise routines can target other muscle groups as well.
As mentioned before, Swiss ball ab exercises do not only target the ab muscles but other muscle groups that you also need to use for balance. Hence, it helps you attain better balance and body alignment, improving not just your core strength but your muscle coordination as well. Staying and doing exercise routines on an unstable platform will also help you improve your stamina and help you prevent or stop back pains.
Reverse Twist
Probably the most famous exercise to be done, using the Swiss ball. The reverse twist was designed to specifically target the oblique muscles. What you have to do first would be to sit on an exercise ball with both legs slightly apart. Take two steps forward and place yourself in a lying position using the ball to support your shoulders and upper trunk. Hold both hands together, bring them up perpendicularly towards the body and swing it to one side, pressing on as hard as possible. Remain in that position for just 2-3 seconds before getting back into the original position. Rest and do the same with the other side.
The “Lift and Twist”
Another equally popular exercise targeting the abdominal muscles is the Lift and Twist. You start off the routine the same way as with the Reverse Twist but this time do not let the ball go too far up your trunk. Instead, it should only be supporting your mid-body area. You should be in a lying position at this point. Hold on to a medicine ball or anything with weights and put it over your head. After this, twist your body going up and to one side. As you feel your muscles tighten, go back to the same position then do the other side again.
Swiss balls are certainly among the best equipments that you could get for your healthy lifestyle. They’re very economical should you compare these with other typical fitness equipment on the market. In addition to that, it won’t require that large an area and that means you can certainly do your exercises in your own home. So purchase a Swiss ball today and make certain to add Swiss ball ab exercises to your list.
Check out this video to see more swiss ball exercises:
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