Swiss ball exercises – A full workout with just one piece of equipment

The Swiss ball, sometimes referred to as ‘exercise ball’ or ‘stability ball’ is a very useful piece of equipment. Nearly every gym has them, and if you don’t visit a gym, you can buy one for just a few rupees . There literally dozens of Swiss ball exercises, in fact with just this one piece of equipment you can train your whole body!

The Exercise Ball

A high quality exercise ball like the one you see at the health club, is the most effective tool you can use to get rock hard, chiseled abs. An club quality exercise ball meets the key criteria for getting the most effective abs workout: targets the abs muscles effectively(most important) is comfortable and (or) adjustable to fit your body provides a full range of motion for maximum muscle stimulation does not make any false promises, or bogus claims is cost effective for all users.

Exercise Ball Size Guide:

• 45 cm exercise ball - Users under 5'-0" tall
• 55 cm exercise ball - Users under 5'-8" tall
• 65 cm exercise ball - Users under 6'-2" tall
• 75 cm exercise ball - Users over 6'-3" tall

Basic swissball exercise

Swiss Ball Cruch

Crunches on the Swiss ball offer several advantages over more conventional methods and machines. Using the ball facilitates full flexion and extension of your spine thereby training your abdominals through a full range of motion.

CRUNCH- LEGS ON THE BALL

1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
2. Place your feet three to four inches apart and point your toes inward so they touch.
3. Place your hands lightly on either side of your head keeping your elbows in.
4. Tip: Don't lock your fingers behind your head.
5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back.
6. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
7. Slowly go back down to the starting position as you inhale.
8. Repeat for the recommended amount of repetitions.

Swissball pushups

1. keep the ball placed under your feet .
2. Place it in a way it dose not move, hold it with your ankle.
3. Activate your core and tighten your butt and leg muscles.
4. Simultaneously move your upper body up and down going closer to the ground and pushing yourself explosively up wards your head and neck remaining in a steady state.

Swissball oblique crunches

1. Lie on your side on a Swiss ball and place your hands behind your head
2. Contract your abs and bend your torso as high as you can
3. Reverse the motion to return to the starting position. Be sure not to tuck your chin during the movement. That's one rep. Complete all your reps on that side, then switch sides and repeat. Brace your feet against a wall or bench for support.