Swiss Balls, also well know as Stability Balls, Fitness Balls or Balance Balls are more than just another fitness equipment. So, what is the deal with those big bouncy balls?
They are great way to improve your Endurance, Balance, Cardio and Strength. Using stability ball in your fitness routine your muscles will get more and intense stress which is going to result in better performance and you are going to look fitter.
Swiss balls are also used to get back in shape after long periods of no work out, injuries and as part of your fitness routine, because they can reduce muscle and spinal strain during certain exercises.
Make sure to choose the right size stability ball, to get the most of your workout. Most balls come in three diameters: 55 cm,65 cm and 75 centimeters. The right size for you depends on your height.
- 55 centimeters balls are for those of you who are between 4’11” and 5’4” tall.
- 65 cm balls are for those of you who are between 5’4” and 5’7” tall.
- 75 cm balls are for those of you who are between 5’11” and 6’7” tall.
A good rule of thumb to find the right Swiss ball for you is to sit on the ball and make sure your hips and knees are at right angle with the floor.
Reps and Sets depends on your fitness levels, but for most these exercises specialists recommend doing between 3 to 5 sets of 10 to 20 repetitions. After a few workouts try to make your routine advanced adding more intense, reps or new movements.
Are you ready? These 5 super effective stability movements will take your fitness routine to the next level.
1. Balance Push Ups:
Take this body weight move to the next level with the help of stability ball. Lie on the ball face down. Put your hands and feet on the ground. Your stomach must be on the top of the ball. Walk the hands out until the shins are resting on the ball and the torso is in a flat push-up position. From here on you can start doing the push ups. Lower your torso towards the ground until the upper arms are parallel to the ground. Then push with your arms to return “UP” to the basic push up position. Continue and repeat this move 8 to 10 reps.
2. Back Extension:
Again, start with putting your stomach and hips on the top of the ball. In the beginning you can add some stability with your hands – touching the ground. Then, extend your legs straight behind and put your toes on the ground. Next, put you arms behind your neck. If this position is slippery for you, try placing your legs against a wall. And finally start rising your chest as high as you can. Remember, keep your arms behind your head. Hold this position between 2 to 5 seconds and return to relaxed position. Repeat this move for 12 to 15 reps.
3. Hamstring Curl:
Lie on the floor. Put your arms extended and perpendicular to your torso. Put your hills resting on the top of the ball. Lift the hips up from the floor and start engaging the gluts and abs. Use your arms for stability. Then start slowly bringing the knees in towards the hips. Be aware that the hips are resting flat on the top of the Swiss ball. Pause for a few seconds in this position. Then inhale and straighten your legs forward to the basic position. Keep your hips up through the whole time to get maximum gluteus benefits. Aim this move for 10 to 12 reps.
4. Knee Tucks:
Put your stomach on the top of the ball. Then add your hands to the ground for stability. After that start move your body forward with your hands till the moment your feet are on the top of the ball. Now everything looks like you are going to do push ups, but this is not the idea. From this position start bringing the knees towards your chests until the knees are directly under the hips. Then extend your knees back to push-up position and repeat this move for 10 to 15 reps.
5. Hands to Foot Ball:
Lie down the floor. Grab the Swiss Ball with your hands. Start lifting the ball with your hands and in the same time lift your feet till the moment you can put the ball between them. Lie back on the floor with the ball between your feet. Then, again, repeat the move, lifting your hands up to the feet and your feet up to your hands. Grab the ball and lie back down on the floor. Do this move slowly. Inhale when you lie back on the floor and exhale when you start lifting your arms and feet. Do this move 10 to 12 reps.
Conclusion:
Well this is my very best 5 super effective stability ball exercises. Doing them regularly in your fitness routine I guarantee you excellent results like fit and strong body.
What are yours?