Remember To Add The Swiss Ball Into Your Workout
Incorporating the Swiss Ball into Your Workout
The Swiss ball, commonly known as a fitness ball, is a versatile tool for core strength and stability workouts. The exercise ball is very popular on fitness workouts due to its ability to boost flexibility, improve stability, and engage the core. In this article, we will explore how you can incorporate the Swiss ball into your fitness routine and the three fitness workouts that target different fitness objectives and muscles.
Benefits of Using a Swiss Ball
Improved Balance and Stability
The Swiss ball enhances balance and stability by training your body to be stable in different positions, lowering the risk of falls. Incorporating the Swiss ball in your workout routine will lower your susceptibility to balance-related issues.
Core Strength
Incorporating the Swiss ball in your workouts will help improve your core strength.
The spherical shape of the ball ensures the muscles are continuously engaged to maintain balance leading to improved muscle activation. Regular Swiss ball exercises will help boost your posture and stability, leading to better performance in your daily activities.
Enhanced Flexibility
Incorporating the Swiss ball in your workout routine will enhance your range of motion and overall flexibility. The dynamic movements on the fitness ball will enhance your flexibility and improve your performance in physical activities.
Versatility
The Swiss ball is very versatile and you can use it for different workout regimens targeting various muscle groups. Exercising with this tool will enable you to achieve various workout goals such as improving flexibility, strengthening your core and enhancing cardiovascular health.
How to Incorporate the Swiss Ball into Your Workout
Choose the Right Size
For efficient Swiss ball exercises, you need to start by choosing the right size of the ball for your height. The general guideline is to choose a 55 cm ball if your height is 5 ‘1 to 5’ 7, 65 cm ball if your height is 5 ‘8 to 6’ 2, and 75 cm ball for 6 ‘3 and taller.
Sit on the ball with your knees at 90-degree angle and ensure your thighs are parallel to the ground.
Start with Basic Stability Exercises
Begin with basic stability Swiss ball workouts to adapt to the instability and to enhance your balance. Ensure you start with simple moves such as lying on your back then resting your feet on the ball to help build the required stability.
Incorporate the Ball into Your Routine
Once you get used with the stability aspect, you can now incorporate the ball into different workouts. You can incorporate the Swiss ball into your traditional workouts, such as squats, planks and push-ups to stabilize the muscles.
Exercise Routine 1: Core Strengthening Workout
Swiss Ball Plank
Place your forearms on the ball and extend your legs behind you so you can balance on your toes. Engage your core and stay in this position for about 60 seconds, keep your back flat and avoid sagging in your hips.
Swiss Ball Rollout
Perform this workout by kneeling on the floor and positioning the ball in front of you. Put your forearms on the Swiss ball and roll it forward for as far as you can while you keep your core engaged.
Swiss Ball Pass
Start by lying on your back and hold the Swiss ball above your head then engage the core to simultaneously lift your arms and legs. Pass the ball from hand to feet and repeat the passing motion for at least 10 times.
Exercise Routine 2: Lower Body Workout
Wall-Assisted Ball Squat
Position the ball between a wall and your lower back then lean against the ball and lower your body slowly into a squat as you roll the ball down the wall. Perform 10 to 15 squats ensuring your knees are in line with your toes.
Swiss Ball Hamstring Curl
Lie on the back and rest your heels on the Swiss ball then lift the hips off ground to create a straight line from your heels to your shoulders. Roll the ball toward you and bend your knees and vice versa.
Single-Leg Balance
Hold the ball with both hands then stand with one leg. Move the other leg behind you and lean forward to challenge your balance.
Exercise Routine 3: Upper Body Workout
Push-Ups on the Ball
Hold the ball with both hands, lower your chest towards the ball and start doing the push-ups to keep your core engaged.
Stir the Pot
Place your forearms on the ball, take a plank position and move your forearms in circular motion to engage shoulders and core.
Ball Pass
You can perform this exercise by lying on your back and holding the ball between your feet and hands. Once in position, lift arms and legs simultaneously to move the ball from your feet to your hands.
The Swiss Ball Incorporation
Swiss ball is a versatile tool for core strengthening and stability that should be incorporated in workout routine. It will help improve stability, challenge your core and engage more muscle groups. Start the Swiss ball workout routines discussed above to add fun and extra challenge to your workouts.
