Swiss Ball Exercises

Exercise balls offer you easier and healthy way to escalate your muscle strength, suppleness and stability. Also known as ‘Swiss balls' or ‘Posture balls', Exercise balls are available in different shapes and colors. Ab initio, exercise balls were used by physiotherapists, but these are presently used in almost all health & fitness arenas.

Swiss balls help improving your posture. The main benefit of using these exercise balls is that they relieve your back pain and provide correct posture, and enhance low back mobility and abdominal power. These balls target each and every area of your body. They tone and fortify your major body muscles, provide stability and reduce excess fat accumulated in abdomen, waist and hips.

You can also perform cardiovascular plus rehabilitation workouts with the help of exercise balls. Exercise ball exercises target your core body, improve posture and tone the abs and lower back of your body. They make your body supple. Exercise balls are strong and available in different sizes, but you should purchase your exercise ball according to your height and weight. You can easily perform lots of Swiss ball exercises at your home. Here are nine best and easy Swiss ball exercises:

Back Arch – By placing the ball in the center of your backside and your arms at your side, reach back and touch the floor. Hold the same position for at least 10 seconds and gradually return to center. Repeat the same process 5 times.

Shoulder Rolls – After placing your Swiss ball under your shoulders, rotate 6 to 8 inches to the left and right 10 times on both sides. Work up to 2 sets.

Forward Leans – With your stomach on the Swiss ball, lean forward while bringing your legs up as high as you can off the ground. Lower your head and use your arms to balance. Repeat this for 5 times.

Back Raises – With your belly on the Swiss ball, lie face down with your hands on the ground. Lift up your shoulders and bend your back up as high as you can, then slowly return to your earlier position. Do 10 repetitions, and work up to 2 sets.

Leg Raises – With your belly on the Swiss ball and your arms out for balance, lift one leg as high as you can. Just hold for 5 seconds, and do 10 repetitions for each leg.

Leg Extensions – Position the ball in the middle of your back, pull out one leg in a straight line out and count five. Use your arms for balance. Repeat the procedure 10 times for each foot, and work up to 2 sets.

Sit-Backs – Sit on the ball and gradually recline, taking your feet off the floor. You can make use of your arms for balance. Recline as much as you can and hold the same position just for 5 seconds. Repeat the process 5 times.

Crunches – You can also perform crunches with the help of a Swiss ball. First, place your hands behind your head and tolt your shoulder joints and chest up to the center, then to left and to the right directions. Repeat the procedure 10 times for each direction.

One-Armed Push-Ups – By placing Swiss ball under your legs, perform 5 one-armed push-ups. You may have to compress the Swiss ball with your legs to have the accurate position. Work up to 2 sets for each arm.